"DECEMBER SEASON OF BELLS"
10 MINUTE WORKOUTS
GREAT ANYTIME OF YEAR. NOT JUST DECEMBER!
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GREAT ANYTIME OF YEAR. NOT JUST DECEMBER!
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10-Minute AMRAP (As Many Rounds and Reps as Possible)
1 Round=
10 Kettlebell or Dumbbell Swings
10 Box Jumps (Option: Step-Ups as a substitute)
10 Burpees
This high-intensity workout combines strength, power, and endurance. The aim is to keep moving, maintaining good form while completing as many rounds as possible within the time frame.
Set a timer for 10 minutes.
Perform the exercises in order, completing 10 reps of each movement for one round.
Repeat the round as many times as possible within the time frame.
Goal: 4–5+ rounds for an intermediate/advanced athlete.
1 Round=
6-8 Dumbbell Swings (Russian swings to eye level, lighter weight)
6-8 Step-Ups (Use a low step or sturdy platform)
6-8 Modified Burpees (Step back instead of jumping into the push-up position, no push-up required. Elevate them on a table or box.)
Directions:
Perform the same format (AMRAP for 10 minutes) but focus on pacing and quality of movement.
Goal: 3+ rounds for a beginner.
Kettlebell/Dumbbell Swings:
Beginner: Use a lighter weight and perform Russian swings (to chest/eye level).
Intermediate/Advanced: Use a heavier weight and perform full overhead swings if comfortable.
Box Jumps:
Beginner: Perform step-ups instead of jumps. Use a lower step height.
Intermediate/Advanced: Focus on a controlled landing and consistent pace.
Burpees:
Beginner: Step back into the plank instead of jumping. Eliminate the push-up if needed.
Intermediate/Advanced: Perform full burpees, maintaining a consistent pace.
Warm-Up: Include dynamic stretches or light cardio to prep your body.
Pace Yourself: Start at a sustainable pace to avoid burnout midway through.
Transitions: Minimize time between movements to maximize rounds.
Stay Focused on Form: Quality over speed to avoid injury, especially on box jumps and swings.
Cool Down: Stretch your hamstrings, shoulders, and quads after the workout to recover effectively.
This workout is adaptable for all fitness levels, so challenge yourself while staying safe!
For Time:
1 Round
400m Run
22 Alternating Dumbbell Snatches
400m Run
16 Alternating Dumbbell Strict Press
400m Run
10 Dumbbell Power Cleans
This workout is a combination of cardio and functional strength, designed to test your endurance and power. The goal is to complete the round as quickly as possible while maintaining good form.
Perform the movements in the given order.
Choose a dumbbell weight that feels challenging but allows you to complete the reps unbroken or with minimal rest.
Aim for steady pacing on the runs and efficient transitions between movements.
Record your time to measure progress over time.
1 Round
200m Run (or 1:00–1:30 cardio substitution)
16 Alternating Dumbbell Snatches (use lighter weight)
200m Run (or 1:00–1:30 cardio substitution)
10 Alternating Dumbbell Strict Press (use lighter weight or both hands on one dumbbell)
200m Run (or 1:00–1:30 cardio substitution)
6 Dumbbell Power Cleans (lighter weight and focus on form)
Runs:
Shorten Distance: Reduce to 200m or run/jog/walk for 2–2:30 minutes.
Substitute: Use another cardio option like rowing, cycling, jumping jacks, or step-ups for the same duration.
Alternating Dumbbell Snatches:
Use a lighter dumbbell.
Perform two-handed kettlebell swings as an alternative.
Alternating Dumbbell Strict Press:
Use both hands on the dumbbell for added stability.
Reduce reps if needed.
Dumbbell Power Cleans:
Use a lighter weight.
Focus on controlled form, eliminating the explosive movement if necessary.
Warm-Up: Include light cardio and shoulder/hip mobility drills to prepare.
Steady Pacing: Avoid sprinting the runs to ensure you can handle the dumbbell movements efficiently.
Breathing: Stay mindful of your breathing to maintain endurance.
Transitions: Minimize downtime between exercises.
Form First: Maintain proper mechanics, especially during snatches and cleans, to avoid injury.
Cool Down: Stretch your shoulders, legs, and back post-workout for optimal recovery.
This workout is adaptable for all levels. Beginners should focus on consistency and form, while advanced athletes can push the pace and weight for a more challenging effort.
10-Minute EMOM (Every Minute on the Minute)
Even Minutes: 45 seconds of Double Unders or Single Unders
Odd Minutes: 45 seconds of Dumbbell Hang Power Cleans
15 seconds rest between each minute
This is a high-intensity interval workout alternating between jump rope cardio and strength-focused dumbbell movements. You'll push yourself for 45 seconds each minute, followed by a brief 15-second rest.
Set a Timer: Prepare an EMOM timer for 10 minutes with 45-second work intervals and 15-second rest periods.
Even Minutes (0:00, 2:00, 4:00, etc.):
Perform as many double unders as possible within 45 seconds.
Rest for the remaining 15 seconds.
Odd Minutes (1:00, 3:00, 5:00, etc.):
Perform as many dumbbell hang power cleans as possible within 45 seconds.
Rest for the remaining 15 seconds.
Alternate between movements for the full 10 minutes.
Even Minutes: 45 seconds of single unders or speed step hops (no rope required).
Odd Minutes: Use a lighter dumbbell or perform the hang power clean with one dumbbell (both hands holding the same weight).
Reduce work time to 30 seconds with 30 seconds of rest if needed.
Jump Rope (Even Minutes):
Substitute double unders with single unders, speed step hops, or high knees.
Modify duration to 30 seconds if unable to sustain 45 seconds.
Dumbbell Hang Power Cleans (Odd Minutes):
Use a lighter dumbbell or kettlebell.
Perform the movement with both hands holding one dumbbell for stability.
Reduce duration to 30 seconds if needed.
Dumbbell Weight: Choose a weight that challenges you but allows unbroken reps for at least 30 seconds.
Jump Rope Technique: Focus on consistent rhythm; avoid over-jumping to conserve energy.
Transitions: Keep your jump rope and dumbbells close to minimize transition time.
Intensity: Aim for steady effort in the early rounds, picking up the pace in the last few minutes.
Recovery: Use the 15-second rest to breathe deeply and reset for the next interval.
This EMOM is great for building stamina and functional strength. Adjust as needed to ensure a challenging yet sustainable workout.
DAILY WORKOUT
10-Minutes
Every 2 Minutes, Complete 5 Rounds:
100m Run
8 Dumbbell Thrusters
6 Devil's Press
WORKOUT DESCRIPTION
This workout combines cardio and strength, using bodyweight running and dumbbells to target full-body endurance. You'll alternate between running and strength-focused movements for five rounds, pushing your limits in this high-intensity session.
DIRECTIONS
Set a timer for 10 minutes, with each round lasting 2 minutes.
Every 2 Minutes:
Run 100 meters
8 Dumbbell Thrusters
6 Devil's Press
Repeat for 5 rounds, aiming to finish each cycle within 2 minutes.
After 1 round, rest until the top of the next 2 minute window.
Go on minutes 0, 2, 4, 6, 8.
BEGINNER VERSION
Run: Reduce distance to 50m or jog lightly.
Dumbbell Thrusters: Use a lighter dumbbell or perform air squats with a push press.
Devil's Press: Use lighter weights or perform without a press (just the burpee and dumbbell swing).
SCALE/MODIFY
Running: Substitute a row or brisk walk for the 100m run if necessary.
Dumbbell Thrusters: Use a weight that allows for unbroken sets or switch to bodyweight squats if needed.
Devil's Press: Substitute with burpees or dumbbell swings.
TIPS
Dumbbell Weight: Select a weight that challenges you but allows you to keep good form for each movement.
Focus on Consistency: Maintain steady pacing on the run and smooth transitions between movements.
Breathing: Control your breath—focus on exhaling during effortful movements.
Resting: Maximize your 15-30 seconds of rest between rounds to reset and prepare for the next cycle.
DAILY WORKOUT
10-Minutes
Every Minute: 6-8 Dumbbell Deadlifts + 6-8 Alternating V-Ups
WORKOUT DESCRIPTION
This 10-minute EMOM targets full-body strength and core endurance with a focus on posterior chain activation (dumbbell deadlifts) and abdominal/core work (alternating V-ups). Both exercises should be done within the same minute, pushing your strength and core stability under time constraints.
DIRECTIONS
Set a timer for 10 minutes. You will complete both movements within the same minute for 10 rounds. Rest until the top of the next minute.
Every Minute:
6-8 Dumbbell Deadlifts
6-8 Alternating V-Ups
Repeat for 10 rounds.
You will do a total of 60-80 reps of each exercise.
BEGINNER VERSION
Dumbbell Deadlifts: Reduce reps to 4-6. Use lighter dumbbells or perform bodyweight good mornings for a reduced intensity.
Alternating V-Ups: Reduce reps to 4-6 per side or perform bent-leg V-ups for easier modification.
SCALE/MODIFY
Dumbbell Deadlifts: Use a lighter weight or opt for bodyweight Romanian deadlifts if necessary.
Alternating V-Ups: Perform regular sit-ups or substitute with leg raises if V-ups are too challenging.
Resting: Take short breaks between each round if necessary, but aim to keep the intensity high and avoid prolonged rest.
TIPS
Dumbbell Weight: Select a weight that challenges you but allows for proper form throughout. Avoid overloading, especially if you're doing both movements back-to-back.
Core Engagement: Focus on controlling the movement in the V-ups, and make sure to engage your core for stability during the deadlifts.
Pacing: Focus on steady pacing and form rather than speed. A consistent effort for the entire 10 minutes is more beneficial than rushing through reps.
Breathing: Breathe out during the exertion phase of each movement—exhaling as you lift the dumbbells in the deadlifts and as you raise your torso during the V-ups.
DAILY WORKOUT: 10-Minute Ladder
WORKOUT DETAILS:
1 Dumbbell Bent Over Row each arm (or Pull Up/Ring Row)
1 Dumbbell Push Press (each arm)
2 DB Rows each arm
2 Dumbbell Push Press (each arm)
Continue adding 1 rep for each exercise as you climb the ladder.
See how far you can get in 10 minutes.
WORKOUT DESCRIPTION:
This workout is a ladder-style format where you increase reps for each exercise after each round. It combines upper-body pulling (DB Rows, Pull-Ups, Ring Rows) and pressing movements (Dumbbell Push Press), with each round progressively becoming more challenging.
DIRECTIONS:
Start with 1 Dumbbell Row and 1 Dumbbell Push Press (each arm).
In the next round, do 2 DB Rows each arm and 2 Dumbbell Push Presses each arm.
Continue to add 1 rep to each exercise for the duration of the 10 minutes.
BEGINNER VERSION:
Substitute Ring Rows, Pull Ups or use an assisted pull-up machine.
Use lighter dumbbells for the Push Press, or do the Push Press with one dumbbell (both hands on the same weight).
SCALE/MODIFY:
Select a dumbbell weight that is challenging but allows good form through the rounds.
TIPS:
Focus on maintaining steady pace and form.
Control your movements and avoid rushing through reps, especially with the Dumbbell Push Press.
DAILY WORKOUT: 10-Minute Tabata
WORKOUT DETAILS:
Work 20 seconds, Rest 10 seconds
Alternate between:
Alternating Dumbbell Snatches (Right Arm/Left Arm in Same :20s window)
Jump Squats
Example: 20s Alternating DB Snatch, Rest 10s, 20s Jump Squats, Rest 10s, Repeat for 10 minutes
WORKOUT DESCRIPTION:
This high-intensity interval workout uses the Tabata format to push your endurance and strength. You'll alternate between explosive dumbbell movements and bodyweight exercises, focusing on full-body conditioning.
DIRECTIONS:
Set a timer for 20 seconds of work and 10 seconds of rest.
Alternate between Dumbbell Snatches (right and left) and Jump Squats
Aim to move as quickly and efficiently as possible during each 20-second work period, using your rest to reset and prepare for the next round.
BEGINNER VERSION:
Dumbbell Snatch: Use a lighter dumbbell or perform a Deadlift to Upright Row instead of the snatch.
Jump Squats: Perform regular air squats without jumping.
Reduce work time to 15 seconds with 15 seconds rest if needed.
SCALE/MODIFY:
Dumbbell Snatches: Use a lighter weight or perform a kettlebell swing if the snatch is too challenging.
Jump Squats: Substitute with chair squats or a wall sit.
TIPS:
Focus on explosive power during each 20-second interval.
Keep your core tight and engage your glutes during both the snatch and squats.
Breathe steadily and avoid holding your breath during the work intervals.
This workout will challenge your strength and cardio capacity, providing a full-body burn in just 10 minutes!
DAILY WORKOUT: 10-Minute Cap
WORKOUT DETAILS:
800m Run (or 4 minutes of cardio)
70 Double Unders (140 Singles)
60 Air Squats
50 Kettlebell Swings
WORKOUT DESCRIPTION:
This workout combines cardio, bodyweight exercises, and kettlebell movements for a full-body workout that will challenge your endurance, strength, and conditioning. Complete the exercises in the listed order, focusing on efficient transitions and maintaining proper form.
DIRECTIONS:
Start by running 800 meters (or perform 4 minutes of your preferred cardio, such as jumping jacks, cycling, or brisk walking).
After completing the cardio, immediately do 70 double unders (or 140 single unders), followed by 60 air squats, and 50 kettlebell swings.
10 Minute Time Cap. Stop at 10 minutes. If you're close to finishing at the 10 minute mark and feel like completing the workout in full, GO FOR IT!
BEGINNER VERSION:
Cardio: Reduce the run distance to 400m or replace it with 4 minutes of brisk walking or a low-impact alternative like cycling.
Jump Ropes: Use single unders or alternate foot jump ropes or reduce reps total.
Air Squats: Perform partial squats or reduce the number of reps.
Kettlebell Swings: Use a lighter kettlebell, substitute with bodyweight squats, glute bridges or reduce reps.
SCALE/MODIFY:
Cardio: Substitute the run with a brisk walk, stationary bike, or rowing if necessary.
Jump Ropes: Perform jumping jacks, high knees, or alternate foot jumps if jump ropes are too challenging.
Air Squats: If needed, perform squats using a chair for assistance or reduce the range of motion.
Kettlebell Swings: Use a lighter weight or substitute with dumbbell swings or hip bridges.
TIPS:
Pacing: Start at a steady pace, especially during the cardio, as you still have strength exercises to complete.
Breathing: Focus on deep breathing, especially when performing kettlebell swings and jump ropes to stay steady throughout the workout.
Form: Keep your core engaged during air squats and kettlebell swings to avoid injury and maintain stability.
This 10-minute workout is great for building cardiovascular endurance, leg strength, and explosive power! Push yourself, and aim for your best time!
DAILY WORKOUT: 10-Minutes EMOM of Skill Work, (Every Minute on the Minute)
WORKOUT DETAILS:
Dumbbell OR Barbell Power Cleans
Dumbbell OR Barbell Push Presses/Push Jerks
WORKOUT DESCRIPTION:
This workout is designed to challenge your strength, endurance, and stability all in one. It’s a simple but effective combo of power cleans and push presses that’ll push you to move efficiently and maintain strong form throughout. Get ready to sweat and build that full-body strength.
DIRECTIONS:
Set a timer for 10 minutes.
At the start of each minute, complete:
3-5 Dumbbell or Barbell Power Cleans
3-5 Dumbbell or Barbell Push Press/Jerks/Split Jerk
Rest for the remainder of the minute.
Repeat for 10 minutes.
BEGINNER VERSION:
Dumbbell Power Cleans: Use lighter weights or perform dumbbell deadlifts.
Dumbbell Push Presses: Use lighter weights or switch to a strict overhead press.
SCALE/MODIFY:
Power Cleans: If you’re not ready for the power clean, try kettlebell swings or dumbbell deadlifts instead.
Push Presses: If overhead movement is challenging, scale to strict presses without the push.
TIPS:
Dumbbell Power Cleans: Focus on driving with your hips, keeping the back straight.
Push Presses: Keep your core tight and lock out the weight overhead with control.
GOAL:
Aim to complete each round with good form, pacing yourself but pushing to keep the work consistent each minute. Don’t rush, but keep moving through!
DAILY WORKOUT: Bake and Burn
Total Time: 10 Minutes
WORKOUT DETAILS:
1-Minute Buy-In: Max Burpees
THEN:
8-Minute AMRAP (As Many Rounds As Possible):
40m Farmer's Carry
10 Dumbbell Front Squats
1-Minute Cash-Out: Max Burpees
WORKOUT DESCRIPTION:
This workout is designed to build endurance, strength, and grip. Start with a max-effort burpee buy-in to get the heart rate up. Then, work through an 8-minute AMRAP of farmer’s carries and dumbbell reverse lunges. Finish with a burpee cash-out to really challenge your endurance and mental toughness.
DIRECTIONS:
Set a timer for 10 minutes.
Start with a 1-minute buy-in of max burpees.
For the next 8 minutes, complete as many rounds as possible:
40m Farmer's Carry
10 Dumbbell Reverse Lunges
Finish with a 1-minute cash-out of max burpees.
BEGINNER VERSION:
Farmer’s Carry: Use lighter weights or reduce the distance.
Dumbbell Reverse Lunges: Use lighter weights or perform bodyweight lunges.
Burpees: Modify to half burpees or step back instead of jumping.
SCALE/MODIFY:
Farmer’s Carry: Reduce the distance or use lighter weights.
Dumbbell Reverse Lunges: Perform bodyweight lunges or use a lighter weight.
Burpees: Step-back burpees for a lower-impact version.
TIPS:
Farmer’s Carry: Keep an upright posture and engage your core for stability.
Dumbbell Reverse Lunges: Keep your weight in the front heel and maintain a tall posture.
Burpees: Stay steady, breathe, and focus on completing the cash-out strong.
GOAL:
Push yourself to complete as many rounds as possible, but focus on maintaining a steady pace throughout the 8-minute AMRAP. Keep good form and finish strong with the burpees.
WORKOUT: Snickerdoodle Slam
TIME: 10-Minute AMRAP + Finish 6 Rounds
MOVEMENTS:
200m Run
15 Slamballs (or alternative)
WORKOUT DESCRIPTION:
This workout combines cardiovascular endurance with explosive power, focusing on building strength and conditioning.
Your goal is to complete 6 full rounds (200m run + 15 slamballs) as quickly as possible.
You have 10 minutes to complete as many rounds as you can.
If you finish all 6 rounds within the 10-minute window, stop the timer and record your time.
If you don’t finish all 6 rounds in the 10 minutes, mark how many rounds you completed, then finish the remaining rounds after the timer stops.
Your total time will be the time it takes to complete all 6 rounds.
NOTE: You can stop at 10 minutes if needed, but challenge yourself to finish all 6 rounds, even if it takes a little longer!
DIRECTIONS:
Set a timer for 10 minutes.
Complete as many rounds as possible within the 10-minute time frame:
200m Run
15 Slamballs (or alternative)
If you finish all 6 rounds before the 10 minutes that's amazing, stop the timer and record your time.
If you don’t finish all 6 rounds, mark how many rounds and reps you completed in the 10 minutes. After the 10 minutes are up, continue to complete the remaining rounds until you reach 6 total rounds.
Your final time will be the total time it takes to finish all 6 rounds.
BEGINNER VERSION:
Run: Shorten the distance or do 1-1:30 minutes of cardio.
Slamballs: Use a lighter slamball, or substitute with kettlebell swings, medicine ball slams, DB Snatches or high knees if no equipment is available.
SCALE/MODIFY:
Slamballs (or alternative):
No slamball: Use a medicine ball or kettlebell swings instead.
No kettlebell/medicine ball: Substitute with wall balls (throwing a ball at a target) or high knees.
No equipment: Use a backpack stuffed with clothes or towels. Hold the backpack and perform slams or toss it overhead for the same explosive movement.
Heavy household items: A gallon of water, a filled backpack, or duffel bag can work as makeshift slamballs. Adjust the weight as needed to simulate the slamming motion.
TIPS:
Slamballs: Focus on using full-body power, driving the object overhead before slamming it forcefully to the ground.
Form: Keep the movements controlled. If you feel fatigued, take short breaks but aim to keep the pace steady.
Pacing: While it’s tempting to go fast, aim for a sustainable pace to maintain good form throughout the workout. You’ll get more out of the workout by keeping consistent effort rather than rushing.
Consistency: Keep track of how many rounds and reps you completed in the 10 minutes. Push to finish all 6 rounds, but if you need to, break up the rounds into smaller chunks and work through them steadily.
GOAL:
Push yourself to complete as many rounds as possible within 10 minutes, but focus on pacing to finish all 6 rounds.
Record your progress, and finish any remaining rounds after the timer stops. Your goal is to complete all 6 rounds as quickly as possible while maintaining solid form throughout!
DAILY WORKOUT: Oh Holy Swole
TIME: 10-Minute For Time (Complete in 10 minutes or less. Time stops at 10 minutes.)
MOVEMENTS:
50 Dumbbell Front Rack Reverse Lunges
50 Dumbbell Push Press
50 Box Jumps (or Step-Ups, 25 per leg)
50 Plank Rows
WORKOUT DESCRIPTION:
This workout targets full-body strength and endurance with a focus on functional movements.
Dumbbell Front Rack Reverse Lunges challenge your lower body strength and balance while engaging your core.
Dumbbell Push Press builds upper body strength and power, targeting your shoulders and triceps.
Box Jumps (or Step-Ups) develop explosive leg power, coordination, and endurance.
Plank Rows enhance core stability while working your upper back and arms.
The goal is to complete all 50 reps of each movement as quickly as possible within the 10-minute cap.
DIRECTIONS:
Set a timer for 10 minutes.
Complete the following:
50 Dumbbell Front Rack Reverse Lunges
50 Dumbbell Push Press
50 Box Jumps (or Step-Ups, 25 per leg)
50 Plank Rows
Move efficiently between exercises, minimizing rest.
Stop the timer once you complete all 200 reps or at 10 minutes, whichever comes first.
If you don’t finish in 10 minutes, record how many reps you completed.
BEGINNER VERSION:
Reverse Lunges: Use lighter dumbbells, bodyweight only, or substitute with goblet squats.
Push Press: Perform with lighter dumbbells or reduce the reps.
Box Jumps/Step-Ups: Use a lower surface for jumps or perform step-ups without weights.
Plank Rows: Substitute with plank shoulder taps or reduce reps as needed.
SCALE/MODIFY:
Dumbbell Reverse Lunges:
Perform goblet squats if lunges are too challenging.
Use a single dumbbell held in a front rack position if two are too heavy.
Dumbbell Push Press:
Substitute with shoulder presses or even knee push-ups if no dumbbells are available.
Use lighter dumbbells or reduce reps.
Box Jumps/Step-Ups:
Use a lower surface or substitute with alternating lunges if no step is available.
Perform bodyweight step-ups to reduce intensity.
Plank Rows:
Drop to your knees to scale intensity.
Perform plank shoulder taps instead if weights aren’t available.
TIPS:
Reverse Lunges: Keep your chest up and core engaged to maintain balance. Step back far enough to ensure a 90-degree angle in both knees.
Push Press: Use your legs to help drive the weights overhead. Keep your core tight and avoid overarching your lower back.
Box Jumps/Step-Ups: Land softly with bent knees when jumping. Focus on controlled movements during step-ups to maintain balance.
Plank Rows: Keep your body in a straight line, minimize hip rotation, and engage your core for stability.
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