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.
“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.