Posted on September 23, 2015 by Jenny Cromack

This 10 to 1 Workout from Personal Trainer, Lucy Harrison, is a real lung burner if you push yourself to the max! It is great for developing your fitness levels and fat burning and can be performed anywhere so there is no excuse!

Before you start your 10 to 1 workout mark out a 50m area where you can perform a shuttle sprint, this doesn’t have to be at a running track, it could be at your local park, on a football pitch or on your street.

Warm Up

To ensure you are warm perform 8 shuttles of the 50 metre area gradually increasing your pace on each length. Perform the first 2 shuttles at a brisk walking pace, then increase to a jog so by the last 2 shuttles you are at your normal running pace. Now the fun begins!
Main Workout

50m = 1 Shuttle

Jog to the 50m cone turn  – Repeat x 10

Once have completed the 10 Shuttle Sprints perform

10 Body weight Squats
10 Burpees
10 Crunches

Then complete

9 Shuttle Sprints
9 Body Weight Squats
9 Burpees
9 Crunches

Keep reducing the reps by 1 until you perform….

1 Shuttle Sprint

1 Body Weight Squat

1 Burpee

1 Crunch

The aim is to complete this 10-1 workout as fast as possible with minimal rest. Try to repeat on a weekly basis, log your time and see if you can beat your time each time you perform the workout.

It is very important that you complete the full rep ranges properly so no half hearted burpees use full range of movement. Enjoy!