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The 30-Minute “Perfect 10” Workout
This full-body workout we found on Pinterest is grueling but gets high marks for its cardiovascular benefits. By Laura Wainman
Comments () | Published June 19, 2012

We hope you’re ready for a challenge, because this week’s Pinterest workout, the Perfect 10, is not for the faint of heart. The 30-minute workout incorporates work on quads, glutes, calves, chest, hamstrings, triceps and core for an advanced full-body workout. 

We talked to personal trainer David Franklin of DLF Fitness to discuss who should attempt this grueling workout and how to modify it to fit your fitness level.

How to Perform the Workout
All you will need to complete this workout is an elevated surface for the last move (although a mat will make some of the moves more comfortable to perform). The workout is divided into ten moves, which you will do for ten reps. Your goal is to try to get through the set as many times as you can in 30 minutes without losing focus on form. Beginners should aim for three rounds, while advanced exercisers can aim for six. Don’t forget to warm up and cool down, stay hydrated, listen to your body, and rest when needed.

How to Cater the Workout to You
Franklin says the modifications listed within the workout are great, but warns that they will drastically change the intensity and length of the workout.

“Using the modifications, you would easily go from a 30-minute workout to a 60-minute workout.”

He also advises anyone with knee problems to avoid the Perfect 10 workout, as it requires the performer to have strong cardiovascular strength and balance skills.

The Verdict
“Overall, I think this is a balanced workout targeting a wide range of muscle groups. The timing aspect adds an additional cardiovascular benefit,” says Franklin.

While the available modifications make the Perfect 10 workout available to a wider range of exercisers, it is still not considered a workout for beginners.

“I would use this workout with a client who has mastered basic pushups, squats, lunges, planks, and pelvic lifts,” says Franklin.


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Feel free to leave a comment or ask a question. The Washingtonian reserves the right to remove or edit content once posted.
  • For me, I have to do a 60 minute workout to shed my calorie intake. So figure out your calorie intake and start from there.

  • Perfect for strong hearts. But one should assess oneself physically before going for it. The best way is doing in moderation.

  • This looks interesting. Can you provide me with a video of this workout, if there is any? I’d appreciate it.

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Posted at 12:30 PM/ET, 06/19/2012 RSS | Print | Permalink | Comments () | Blogs