In about 10 minutes, this workout includes upper body, lower body, core and cardio drills that pack a punch! Each drill is to be performed for 30 seconds, followed by a 30 second rest before adding on the next action. So, the first round is a 30 second interval with a 30 second break. The 1st round might feel easy, but….each round is 30 seconds longer than the last, finishing with 2 mins and 30 seconds of all-out effort! NOT EASY!!

Here’s how we start “accumulating”:

Start with 30 seconds of the first exercise (squats) and then take a 30 second break. Now for round 2, perform a second set of squats and without taking a break, add on a 30 second interval of the second exercise (push ups). Now you get another 30 second break. We keep building on to every round with another 30 seconds of work – another exercise!

Here’s what your workout should look like:

6 Rounds of The Accumulator:

Round 1: 30 seconds of Squats, then a 30 second break.

Round 2: 30 seconds of each: Squat + Push ups, then a 30 second break.

Round 3: Squats + Push ups + 30 seconds of Alternating Leg Lunges. Take your break. We keep on building to…

Round 4: 30 seconds of: Squats + Push ups + Lunges + 30 seconds of Mountain climbers. Break.

Round 5: Squats + Push ups + Lunges + Mountain climbers + Biceps Curls.  Finished!

 

Print out this chart to make it easy!

Round # and

 

Exercise Add-on:

Round 1

 

Squat

Round 2

 

Push Up

Round 3

 

Alternating Leg Lunges

Round 4

 

Mountain-climbers

Round 5

 

Biceps Curl

Work Time

30 sec

60 sec

1:30

2:00

2:30

Rest Time

30 sec

30 sec

30 sec

30 sec

30 sec

Total Time per interval (work+rest)

1 min

1:30

2:00

2:30

3:00

Timer Reads

1 min

2:30

4:30

7:00

10:00

 

So… In about 10 minutes, you’ve had a great workout!   I say “about 10 minutes” because you MUST warm up and cool down.  This workout is not an easy 10-minute walk – you need to warm up and prepare your muscles and joints before starting and gradually let your heart rate come down and also stretch before calling it a day. Don’t skip either one!  You know better than that!!

If you’re about to watch the video, or if you cheated and watched it first, I have some ‘splaining to do.  In the video below, I outlined a slightly different version than what is listed above – one that is about 15 minutes long, consisting of 30 second work intervals but only 15 second rest intervals.  We did this version in class yesterday and boy, was it hard!!  As promised in our January 2013 newsletter, I wanted to post a workout on the blog that is ONLY 10 MINUTES… So I did!  If you want to push it a bit harder, try doing the version in the video – including 30 seconds of lunges on EACH leg (rather than alternating them) and adding on the additional interval with woodchoppers (as demonstrated). 

Here is a quick demo of each exercise from The Accumulator:

The 15 Minute Accumulator Workout:

Round # and

 

Exercise Add-on:

Round 1

 

Squat

Round 2

 

Push Up

Round 3

 

Single Leg Lunges

Round 4

 

Mountain-climbers

Round 5

 

Biceps Curl

Round 6

 

Wood-choppers

Work Time

30 sec

60 sec

2 min

2:30

3:00

3:30

Rest Time

15 sec

15 sec

15 sec

15 sec

15 sec

15 sec

Total Time per interval

0:45

1:15

2:15

2:45

3:15

3:45

Timer Reads

0:45

2:00

4:15

7:00

10:15

15:00

Post your comments once you’ve tried The Accumulator!  If you have taken this format and plugged in other exercises, please share your ideas!!  This is the beauty of our blog – sharing ideas, inspirations, information and support!  Thanks everyone!!