10-Minute Bodyweight Challenge

All you need is 10 minutes and your own bodyweight.

Set a timer and see how many quality rounds you can complete.

THE CHALLENGE:
5 exercises
10 reps each
Repeat for 10 minutes

The focus for this challenge is on good form over speed. Rest when you need, then jump back in.

THE WORKOUT:
1️⃣ Squats x10
Sit your hips back, chest tall, push through your heels to stand.
Option: Chair squats if you’re rebuilding strength or protecting knees, or add a glute band to up the resistence.
2️⃣ Push-Ups x10
Hands under shoulders, body in a straight line.
Option: On knees, bench, couch or wall.
3️⃣ Reverse Lunges x10 (5 each leg)
Step back, drop the back knee, push through the front heel.
Option: Split squats or hold onto a wall/chair for balance, or add on a glute band for extra resistence.
4️⃣ Glute Bridges x10
Lie on your back, feet close to your bum, squeeze glutes to lift hips.
Pause for 1–2 seconds at the top.
Optional: For a harder version, add a glute band above your knees, or pop a dumbbell or powerbag on your hips.
5️⃣ Bear Hold or Plank Shoulder Taps x10 (5 each side)
Strong bear hold or plank, tap opposite shoulder without rocking hips.
Option: For an easier version or as you get tired,simply hold the bear or plank position, or alternatively you can make harder by popping a glute band above knees and do toe taps.

⭐ YOUR GOAL:
✔ Move with intention
✔ Break a sweat
✔ Feel stronger
✔ Finish feeling proud (not wrecked)

REMEMBER: 10 minutes is always better than nothing.

Consistency beats perfection every time.