The ultimate 10 challenge is a 10 exercise circuit that has you scoring points for number of reps completed; time the circuit is finished in and for taking shorter rest periods. For each of the exercises there are a maximum number of reps that you aim to complete such as 20 for the press ups. The number of reps you complete is the score you get so if you complete 12 you score 12 points, if you manage the full 20 then it is 20 points. Once you have completed the circuit stop the clock, if you have managed to perform all of the reps and have finished the circuit in less than 10 minutes then you get bonus points for each second under the time (If you didn’t complete all of the reps and completed the circuit under 10 minutes then you don’t score any bonus points). So for example if you complete all the reps in 9 minutes 30 you will score 260 points (that’s 230 points for completing all the reps and 30 points for finishing the time 30 seconds under 10 minutes).

At the end of the circuit you get to rest but again you can score yourself some more points. You can decide to rest for between 30 seconds and 2 minutes. Take only a 30 second rest and score 30 points, 1 minute will get you 20 points, 1 minute 30 will score you 10 or you could take a full 2 minutes and score 0 points. So again if you complete all the reps in 9 and a half minutes and only rest for 30 seconds you would have scored 320 points (260+ 30 + 30). After your rest start the 2^nd circuit following the same rules as above. Again after the 2^nd circuit rest for as long as you need up to 2 minutes and then start your final circuit. At the end of this cool down and add up all your points to give you your ultimate 10 score.

Example:

Circuit 1: All of the reps completed in 9.45 and with only a 30 second rest scores 305 points.

Circuit 2: All of the reps completed in 9.55 with a 1 minute rest scores 285 points.

Circuit 3: All of the reps completed in 10.15 will score you 260 points.

Challenge score: 760

Ultimate 10 Circuit:

Press up x20

Barbell clean and press (Women 5kg per side using a Bodypump bar, men 10kg per side) x20

Burpees with a jump x20

Recline row x20

Medicine ball v-ups (Women 2kg ball, men 3kg) x20

Side jumps (For this I used a kick shield stood on its side to jump over) x20

Wall squat (Stand with your back against a solid surface and squat down until your thighs are parallel to the floor. Hold this position for a maximum of 60 seconds)

Dumbbell curl to press (Women 5kg, men 10kg) x20

Plank with weight plate side (Start in a plank position with a weight plate by your right arm. Grab the weight with your right hand and slide it over to your left hand. Use your left hand to slide the weight to the left side of your body. Reverse the movement and bring the weight back to its start position. This counts as 1 rep. Women 2.5 kg weight, men 5kg weight) x10

Double leg squat thrust x50

Aims:

Your first target should be to complete all of the reps for each of the 3 circuits which would give you a score of 780. Once you have achieved this then try to increase your score with time bonuses and reduced rest periods.