Kath and I have joined forces to bring you an exciting 1 month challenge! As you know, I’m a HUGE fan of the 10-minute strength routine in the morning. It PROVES that you don’t need loads of spare time to get in a great, effective workout.
We challenge you to join us in the C&K 10 Minute Strength Routine Challenge. C&K stands for Caitlin and Kath, of course! All you need to participate is YOURSELF and 10 spare moments.
Additionally, because I know that many of us have knee issues, you can choose to do challenging moves such as squats and lunges OR more knee-friendly moves. My Knee Strengthening moves are explained in a video at the end of the post (which include a rather humorous cameo by Maggie and James). Plus, the video includes a bonus Knee Strengthening move!
In summary, the C&K 1o Minute Strength Routine Challenge consists of:
Circuit 1:
- Push-ups – 2 sets of 10
- Squats – 2 sets of 10 OR Knee Strengthening Move 1 (3 sets of 12 reps in total)
Circuit 2:
- Bicycle crunches – 2 sets of 25
- Reverse crunches – 2 sets of 10
- Lunges – 2 sets of 10 per leg OR Knee Strengthening Move 2 (3 sets of 12 reps in total)
Circuit 3:
- Chair dips – 2 sets of 20
- Wall Squat – 10 squats held for 10 seconds each
The Finale!
- Hold a plank as long as possible!
Here are pictures to illustrate what the moves entail. Remember that the repetitions suggested below are just guidelines — you may do less or more depending on your own fitness level.
Circuit 1:
Push-ups – 2 sets of 10
Squats – 2 sets of 10 OR Knee Strengthening Move 1 (3 sets of 12 reps in total)
Circuit 2:
Bicycle crunches – 2 sets of 25
Reverse crunches – 2 sets of 10 (Lie on the floor and place hands on the floor or behind the head. Bring legs up so they are 90 degrees from the floor. Make a small contraction with your abs to lift your feet straight up to the ceiling and lower. This movement is very small!)
Lunges – 2 sets of 10 per leg OR Knee Strengthening Move 2 (3 sets of 12 reps in total)
Circuit 3:
Chair dips – 2 sets of 20
Wall Squat – 10 squats held for 10 seconds each
The Finale!
Hold a plank as long as possible!
And here’s my explanation of the Knee Strengthening moves, plus an quick test to see if you have weak inner thigh muscles!
Will you join us in the challenge?! 🙂
I'm definitely in. I've been talking about starting work on strength moves lately, so this is perfect. Haven't watched the video yet because I'm at work, but the pictures look really helpful. Can't wait!