Greg McHale’s no-excuses ten-minute workout is a bodyweight AMRAP — as many rounds as possible of 20 wide push-ups, 15 box-over burpees, 20 squat jumps, and 15 lying leg raises — done continuously for ten minutes. Greg, back on Physical Friday from his “ten minutes of do the work” community, built it on the idea that everyone has ten minutes and there is no excuse to skip it. In this episode he lays out the circuit and how his group stays accountable.
Listen now: press play in the player above and follow along.
It is a ten-minute AMRAP — as many rounds as possible — of four bodyweight exercises done back to back: 20 wide push-ups, 15 box-over burpees (just burpees if you do not have a box), 20 squat jumps, and 15 lying leg raises. You cycle through those four exercises at those rep counts continuously until the ten minutes is up, then get up, wipe off, and go crush the rest of your day. No equipment beyond an optional box is required.
AMRAP stands for “as many reps as possible” — or in this case, as many rounds as possible. You set a ten-minute clock and move through the circuit of 20 wide push-ups, 15 box-over burpees, 20 squat jumps, and 15 lying leg raises over and over, counting how many full rounds plus extra reps you complete before time runs out. That total is your score, which you can try to beat the next time you repeat the workout.
No real equipment is required. The only optional item is a box for the box-over burpees, and Greg says if you do not have a box you just do regular burpees. Everything else — wide push-ups, squat jumps, and lying leg raises — is pure bodyweight, so you can do the whole thing in a living room, hotel room, or backyard. That is the whole no-excuses point: ten minutes and your body are all you need.
Everyone has to post their workout the night before so the whole group sees it and knows what is coming the next morning, since some members train early and some in the evening. If a workout does not get posted, the entire team has to do a penalty workout — a brutal routine that takes Greg about 18 minutes at his fastest and around 23 minutes on average. They keep track of penalty-workout times, which turns the accountability into an incentive.
Yes. Greg posts his workouts most days when he is not out in the field hunting, so you can follow along on his Instagram and Facebook stories where he shares the workout of the day. Everything is under the handle Greg McHale’s Wild Yukon on Facebook, Instagram, YouTube, and his website. He invites anyone interested in the “ten minutes of do the work” to follow along and do it together.
Greg McHale is a very accomplished hunter and adventure racer and the host of the TV show Greg McHale’s Wild Yukon. Like Tom does on Physical Friday, Greg created a small community of friends who do daily ten-minute workouts and hold each other accountable. You can find him under Greg McHale’s Wild Yukon across Facebook, Instagram, YouTube, and his website, where he shares his daily workouts.
Here is the ten-minute AMRAP Greg shares in this episode. Set a ten-minute clock and cycle through these four exercises continuously.
I walk through the details in the episode. Press play in the player above.
Greg’s message is blunt: everyone has ten minutes, and there is no reason you cannot put in ten minutes of physical effort every single day. That belief is the foundation of his “ten minutes of do the work” community. He explains it in the episode, so press play in the player above.
Four exercises, set rep counts, continuous rounds for ten minutes. You roll through 20 wide push-ups, 15 box-over burpees, 20 squat jumps, and 15 lying leg raises until the clock runs out, then go crush your day. Greg lays out the full circuit in the episode, so press play in the player above.
The group posts each workout the night before, and if someone forgets, the whole team owes a brutal penalty workout they actually time. That shared consequence is what keeps everyone consistent. Greg gets into how it works in the episode, so press play in the player above.
Greg keeps delivering exactly what Physical Friday is about — practical fitness that fits into real life. Ten minutes, mostly bodyweight, no excuses.
He is back next week to finally reveal that penalty workout, so come back for it. Press play in the player above.
Physical Friday is my weekly fitness series for fishing guides, anglers, hunters, and outdoorsmen — the training, nutrition, and mindset to stay in the game for life. Watch and listen to every Physical Friday episode from Tom Rowland.
Greg McHale · Greg McHale’s Wild Yukon · Yukon · AMRAP · box-over burpees · penalty workout · Physical Friday · Saltwater Experience
I’m Tom Rowland, a professional fishing guide based in the Florida Keys, host of the Tom Rowland Podcast, and the longtime host of the Saltwater Experience television show. Physical Friday is my weekly fitness series where I share the training, nutrition, and mindset that keep fishing guides, anglers, hunters, and outdoorsmen strong enough to keep doing what they love for life.
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