MoveTen: 12-Workout Progression Series
Ten-minute sessions that build from easiest to hardest — 9 exercises, bodyweight, plyometric, and resistance band movements, progressing workout by workout.
Built during lockdown. Still my go-to.
MoveTen was originally built during the 2020 lockdown, when I had nowhere to train and needed a way to stay in shape — and stay sane. Regularly updated, it's remained my go-to format for fast, no-excuses training ever since: bodyweight, plyometric, and resistance band movements, 9 exercises, about 10 minutes.
Full Body Circuit
| Push up to side plank | 10 total |
| Split leg v-up | 20 total |
| Sumo squat | 15 |
| Russian twist | 30 total |
| Single arm resistance row | 15 each |
Two ways to train it
Follow it start to finish as a progression, or treat every workout as its own stand-alone session — both work.
12-Workout Progression Series
- Covers all 12 workouts, grouped into 3 tabs (Workouts 1-4, 5-8, 9-12), progressing from easiest (Workout 1) to hardest (Workout 12).
- Use the 12 workouts sequentially to build strength, endurance, stability, and mobility.
- Start with Workout 1 and repeat it throughout your first week, executing the exercises and prescribed reps with little to no break between each. Goal: finish in 10 minutes or less.
- Consistently finishing in 10 minutes or less? Move to the next workout. Still struggling to get under 10 minutes? Keep working on the current one before moving on.
- Repeat any workout 2-4 times in a session for 20-40 minutes of training.
12 Stand-Alone Workouts
- Use any workout on its own — on the road, short on time, or as a dynamic warm-up. Bounce around from workout to workout as your heart and body desires.
- Repeat a workout 2-4 times, using the prescribed reps as guidance (increasing or decreasing as your fitness level requires), for a 20-40 minute session.
Note: Workouts 8-12 require a pull-up bar. No bar? Swap in any back exercise from an earlier workout instead.
Note: feel free to swap exercises from the coming workout or a prior workout to suit your needs — you might be stronger in some areas and weaker in others. Use whatever fits your fitness journey.
Fits however your schedule works
- Morning Routine: Take 10 minutes and start your day with a total body, comprehensive workout.
- Warm Up: Warm ups get stale. Use MoveTen workouts to jumpstart your weight training.
- Build Foundational Strength: A great way to test yourself and build strength and endurance.
- On The Go: Bodyweight and resistance band focused, makes working out accessible.
- Spice Up Your Routine: Over 100 exercises across 12 workouts - it never gets stale.
- Fit Your Schedule: Each workout takes ~10 minutes. Repeat any workout 2, 3, or 4 times to fit your needs.
- Track Your Progress: Comes with an Excel spreadsheet to easily track your progress on your computer or phone.
Workouts are yours for life to use and reuse again and again.
Need an exercise modification? Need advice on which program is the right one for you? New to exercise? Reach out: jimshouseoffitness@gmail.com
Common questions
Do I need any equipment?
Mostly bodyweight, with some resistance band exercises. Workouts 8-12 require a pull-up bar — if you don't have access to one, swap in any back exercise from an earlier workout instead. Floor space and a set of resistance bands and mini bands covers everything else.
Do I have to do these in order?
It progresses from easiest (Workout 1) to hardest (Workout 12) if you follow it as a sequence, but every workout also works as a stand-alone session you can jump to at any time.
How is it delivered?
Instantly, as a download — open your spreadsheet and log every session, the same way I log mine.