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Strength-Training Challenge

Test Your Strength With the 10-20-30 Circuit Challenge

Just when I thought I couldn't move another muscle, trainer Todd Durkin tasked me with his 10-20-30 challenge. I was part of a group taking his bootcamp class at the Telluride WOW Fitness Festival; we were sweaty, tired, and collectively thought we couldn't move another muscle. But Todd's enthusiasm was infectious, as was the challenge of ending the day with this high-energy strength circuit.

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Since leaving the festival, I keep coming back to Todd's 10-20-30 challenge. I love going through the exercises after a run, or fitting it in my day when there's no time to get to the gym. These are great basic exercises that work your entire body while also challenging your agility. To take the challenge yourself, go through the following circuit three times. Perform the moves as fast as you can, but be careful not to lose good form.

No. 1: 10 Push-Ups

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  • Come into plank position with your arms and legs straight, shoulders above the wrists.
  • Take a breath in and as you exhale, bend your elbows out to the sides, and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
  • If this is too difficult, do this exercise with your knees on the floor.

No. 2: 20 Squats

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  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

No. 3: 30 Skaters

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  • Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don't let it touch the floor.
  • Reverse direction by jumping to the right with your right leg. This completes one rep.

How'd you do? Let us know in the comments how long the challenge took you!

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