The Extra 10 are daily challenges to keep you moving throughout the day. These challenges are about creating better habits along with maybe losing weight and finding consistent movement throughout the day. Try adding in an extra activity each day to keep you moving and maybe it will become a permanent habit.

Depending on the activity, you will complete either – pick one – cardio for 10 minutes a day or do 10 sets of 10 reps throughout that day.Ideas for 10 Sets of 10 Reps:

Ideas for 10 sets of 10 rep movements:

  • Pike Up Knee Taps
  • Inchworms
  • Hollow Rocks
  • Over The Bell
  • Deadbugs
  • Spidermans
  • Supermans
  • Stars
  • Squats
  • Push Ups
  • Lunges
  • Burpees
  • No Push Up Burpess
  • Mountain Climbers

Or You can do 10 minutes of a Cardio

  • Walk
  • Run
  • Bike
  • Jump Rope
  • Low Step Ups on a bottom stair
  • Battle Rope
  • Elliptical
  • Play a Sport
  • Turn on some music and dance

These are just some ideas to get you going. Try these or come up with your own movements.

To keep track of all your new activity, make sure you download the EXTRA 10 Log to help you!

Movement Descriptions

Over The Bell

  • You will start in a V-Sit hold position, straighten your legs, and create a rainbow over an object, if you choose to use an object. 
  • The higher your heels, the more intense the movement will be. 
  • Remember to keep your core tight, think about bringing your belly button in towards your spine and brace yourself. 
  • Try to use your abs to move your legs from side to side and slightly tapping your heels at each side. 
  • Each tap of the heels is 1 rep, go for 10 reps. 
  • Take a break and do another set. Try to get through 10 sets before you go to bed tonight.

STARS 

  • Lay on your back with your arms over your head and your legs out long.
  • Start the movement by bracing your core and bending at the hips.
  • Keeping your legs and arms straight
  • Reach your right hand and left foot up over the center of your body to meet.
  • Lay back down the way you sat up and repeat on the other side.
  • If you want to add some intensity to the movement, you can hold a light weight in each hand.

Every time your hand and opposite foot meet, that is one rep.

Push ups

Try to complete 10 sets of 10 reps. You can do them in a full plank, from your knees, on an incline – with your feet on the floor and your hands on a sturdy chair/bench/box/whatever you have available to you. 

Or you can even do push ups off of a wall. 

  • By putting your hands flat on a wall
  • wrists in line with your shoulders 
  • step your feet out a way from the wall so you are leaning on your hands and toes 
  • bend your elbows so they stay close to your sides and move back like you are trying to get them to touch behind you 
  • then press back out

This wall push up is a great way to get your 10×10 in throughout the day when you are out in public and don’t really want to touch a dirty floor (but you want to stay consistent). I have done these in women’s bathroom stalls – privacy and less dirty than a public floor.

Squats

You can do these anywhere! On your lunch break, waiting to cross the road, waiting in line at the store, while you are doing the laundry, or playing with your kid or dog. Anywhere, anytime!

Squats are one of the most beneficial, powerful, and useful movements.
Everyone needs to sit down and stand back up sometime during the day.
Every time you sit down in a chair (or toilet), you are performing a squat.

Key Points of Squatting:

  • Start by standing straight up, feet shoulder width apart, brace your core (squeeze your butt and tighten your belly), pull your shoulders down and back, and look forward to keep your spine in a neutral (straight) position.
  • Reach your hips back
  • Keep your shins vertical – the more vertical the less stress on your knees. And drive your knees outward – You should always be able to see your big toe.
  • Think about pulling yourself down with your hamstrings.
  • Your core and back should stay tight throughout the movement.
  • To Stand back up, push the floor away with your feet, extend your hips and knees, not allowing the knees to cave inward (drive them out)
  • Finish by squeezing your butt as you reach full extension (Standing all the way up again.)

Practice these points not only during the 10×10 or in a workout, but think about it every time you sit down and stand up from a chair throughout the day. 

You can also add intensity by holding weights in various positions. Down by your sides, between your legs, at your chest or shoulders, straight out in front of you, on your back, or over your head.

Pike Up Knee Taps

  • Start in a high plank, with your body in one straight and tight line. Push up through your shoulders keeping them down and back. And squeezing your glutes to help maintain a flat/straight/neutral back.
  • Initiate the movement by pushing your hips back and up in the air, pressing through your hands, keeping your arms and legs straight, and your shoulders engaged.
  • Put all your weight on one hand and use the other hand to touch the opposite knee.
  • Come back to the high plank.
  • Repeat on the other side.
  • If you want to add extra intensity to it, Add a Push Up every time you come back to a high plank!

Every tap of a knee is one rep.

Supermans

  • Start by laying on your belly.
  • Arms out long over your head and legs together straight out behind you.
  • Tighten your belly and your glutes, and keep your shoulders down and back with your neck long. Try not to shrug your shoulders.
  • At the same time and pace, lift your hands and feet straight up until only your hips are on the floor. Like you are flying through the air.
  • Pause at the top for a second, making sure to squeeze your glutes throughout the entire movement.
  • Then slowly return your hands and feet back to the floor.

Lunges

You use a variation of a lunge every day when you run, walk up stairs, kneel, or get up off the ground.
Lets make these every day movements stronger by practicing and strengthening our lunges.
These can be forward stepping, reverse stepping, or walking lunges.
Lunges are a variation of a squat. And the same concepts apply –
Don’t let your front knee cave into the center, keep your core tight, and chest up.

  • Start by standing straight up, engage your core, squeeze your butt and keep you shoulder down and back.
  • Take a Step forward or backward.
  • Keep the front knee over the ankle with the shin vertical.
  • The back knee slightly touches the ground, behind the hip. 
  • Then press through the front foot to stand back up. 
  • Switch legs.

You can also add intensity by holding weights in various positions. Down by your sides, at your chest or shoulders, straight out in front of you, on your back, or over your head.

Each time a knee slightly touches the ground behind you, that is one rep.

Hit two birds with one stone by doing some walking lunges across a parking lot to your car, down the hallway while you walk to lunch, or from your car into the gym.

Inchworms

  • Start with your feet together, engage your core and your glutes while standing tall.
  • Keeping your legs as straight as possible, bend at the hips and reach for the floor.
  • Walk your hands out to a plank, keeping your feet stationary, belly tight, and try not to sway side to side too much.
  • Think about using your abs and glutes to pull yourself back up as you walk your hands back to your feet, keeping your legs still straight as possible.
  • Stand straight to finish and start the next rep.

To add intensity to the movement, add a push up once you walk out to a plank.

You can do this for every rep or every three reps, ect – make up your own combo to keep it challenging for yourself.

Another variation is a traveling inchworm. Instead of walking your hands back to your feet, walk your feet to your hands. Keep your legs as straight as possible while you do this and keep your core tight. Then once your feet meet your hands, walk your hands out in front of you back into a plank position, then repeat with walking your feet to your hands.

Mountain Climbers

  • Start in a plank position on your hands and toes, with feet together.
  • Keep your back as flat as possible, your hips level with your shoulders, and core tight. Squeeze you glutes.
  • Keep your shoulders down and back and press through your shoulders like you are actively trying to push the floor away from you.
  • Bring one knee up toward your chest then return to the starting place and do the same with the other leg. 
  • Alternate as fast as possible, like running in place.

Hollow Rocks

  • Lay on your back with your legs and arms out straight.
  • Engage your core. Press your lower back into the ground and “hollow out” by trying to touch your hips and ribs together while pulling your belly button to your spine.
  • Keep your shoulders down and back with your neck long.
  • Raise your feet and hands off the floor.
  • Slowly rock back and forth while staying super tight and continuing to press your lower back into the floor.

To decrease the intensity, bend your knees and/or bring your arms down by your sides.
This movement is all about keeping your core tight. If you start feeling your back arch, stop and reset. 
Rocking forward and back is one rep.

No Push Up Burpee

  • Start standing tall. Core tight.
  • Bend at your hips and place your hands flat on the floor in front of you.
  • Jump or step your feet back to a plank position.
  • Then jump or step them back in and stand up.

To Add intensity finish with a jump and hands over your head after you come back to a standing position.

You could even go all out and do full burpees!

Deadbugs

  • Start by laying on your back with your knees over your hips and bent at 90 degrees with your arms straight down at your sides.
  • Keep your belly tight by pulling your belly button to your spine and pressing your lower back into the floor.
  • Initiate movement by extending one leg out straight keeping your heel an inch or two off the floor and the opposite arm straight back over your head.
  • Pause for a second, then come back to the starting position before switching sides.

To add intensity you could hold light weights in each hand.

Spidermans

Spidermans are like a mountain climber, only this time you are bring your knee up to the outside of your elbow instead of to your chest.

  • Start in a plank position on your hands and toes, with feet together.
  • Keep your back as flat as possible, your hips level with your shoulders, and core tight. Squeeze you glutes.
  • Keep your shoulders down and back and press through your shoulders like you are actively trying to push the floor away from you.
  • Bring one knee up to the outside of your elbow then return to the starting place and do the same with the other leg. 
  • Alternate as fast as possible.

To keep track of all your new activity, make sure you download the EXTRA 10 Log to help you!