10-31-10 Halloween Full Body Workout
Summary
Jeff Cavalier of AthleanX presents the “10-31-10” workout, a medicine ball circuit designed to train the entire body using three exercises performed in sequence. The rep scheme — 10 reps, 31 reps, then 10 reps — forms the basis of the circuit, which targets muscular endurance, cardiovascular conditioning, and compound movement training simultaneously. The workout requires minimal equipment and can be scaled to any fitness level.
Key Points
- The 10-31-10 rep scheme structures the circuit: 10 reps of the first exercise, 31 reps of the second, and 10 reps of the third
- A 20 lb Dynamax medicine ball is recommended, but 8, 10, 12, or 15 lb options are equally valid depending on strength level
- Dumbbells can substitute for a medicine ball on all three exercises, making the workout accessible without specialized equipment
- The circuit is designed to elevate heart rate and cause significant muscle soreness, combining cardiovascular training with resistance training
- 3–4 rounds of the full circuit are recommended for a complete workout
- Controlling the eccentric (lowering) phase is emphasized, particularly on the first exercise — slowing down compensates for using a lighter load
- The workout demonstrates that creative programming with minimal equipment can simultaneously build muscle and burn fat
Exercise Details
Exercise 1 — “Head Choppers” (10 reps each side)
- Target muscles: Core, obliques, shoulders, legs
- How to perform:
- Place the medicine ball on one shoulder
- Drive it diagonally downward and out, then return to the shoulder
- Pivot off the back foot to engage the core through rotation
- Repeat on both sides for 10 reps each
- Form cues: Maintain eccentric control on the way down — resist the weight rather than letting it drop
- Common mistakes: Losing control of the descent, especially with heavier loads; failing to pivot the back foot (reduces core engagement)
Exercise 2 — “Stirring the Cauldron” (31 reps)
- Target muscles: Shoulders, arms, chest, abs, back
- How to perform:
- Extend the medicine ball straight out from the chest
- Perform large circular stirring motions (like stirring a cauldron), then bring it back in to the chest
- Complete ~15–16 reps in one direction, then reverse direction for the remainder
- Form cues: Keep the arms working through the full arc; alternate directions mid-set
- Common mistakes: Shortening the range of motion as fatigue sets in; rushing through reps without full extension
Exercise 3 — “Kiss the Grave” Push-Ups (10 reps)
- Target muscles: Triceps (primary due to close-grip position), chest, core
- How to perform:
- Place both hands on top of the medicine ball in a close-grip position
- Drop down into a push-up, crossing one foot behind the body at the bottom
- Drive back up forcefully, emphasizing the triceps through lockout
- Form cues: The ball’s unstable surface naturally forces a close-grip, which shifts emphasis onto the triceps; explode upward on each rep
- Common mistakes: Losing count under fatigue (Jeff notes this himself — doing 1–2 extra reps as a buffer is acceptable)
Mentioned Concepts
- circuit training
- compound movement
- eccentric control
- cardiovascular training
- resistance training
- muscular endurance
- fat burning
- triceps
- core training
- progressive overload (implied through ball weight selection)