Day 1 Bodyweight Workout

Day 1 Exercises

Squats
Push-ups
Lunges
Plank Bridge

Score your 1st round only

Post your results!

First time? Here's the skinny.

Welcome to your first Max Capacity Training workout! If you like the workout, please tell your friends about this website.

Let's go over the basics of this page. Before you begin your workout, you need to understand 2 things:

1. the exercises of the day
2. this week's protocol

Got it? Good. Now, put on some music, full screen the timer and work your ass off. Log your score on the top right corner and submit it. You will need it for Week 3's workout. Oh, I almost forgot. You are responsible for your own body, I can't be held liable if you hurt yourself. Check out the disclaimer before you begin.

The Fifty Ten Protocol

There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (squats) as you can. Take a 10 second rest before moving on to the 2nd (push-ups), 3rd (lunges) and 4th (plank) exercises. Once you've completed all 4 exercises, you've covered Round 1. Do it again 3 more times to complete Rounds 2, 3 and 4. Total workout time is 16 minutes.

Scoring your Fifty Ten workout

Write down the number of reps your performed for each exercise on Round 1 only. For example, if you manage to do 30 squats, 23 push-ups, 32 lunges and hold your plank for 40 seconds on the 1st round, then type in 30, 23, 32 and 40 on to the top right corner of this page. Click on "Post your results!" to record your score, this will post your numbers on your wall. You can hide them from your friends if you want, but I encourage you to share your numbers as a motivator. Keep your numbers handy, you will need them for Week 3. If you really don't want to share your scores online, save them on a spreadsheet or write them down on a piece of paper.

1. Squats

Position your feet a little wider than shoulder-width apart with your arms relaxed at your sides. While keeping your torso up, lower your body until your thighs are parallel with the ground. At the same time, bring both your hands up in front of your torso. Keep your back straight the whole time. Come back up to your starting position to complete the move. If you perform 10 squats, type in 10 on the score box.

2. Push-ups

Lie stomach down on the floor, feet together. Place your hands under your shoulders and push yourself up into a straight plank. Look forward and keep your back straight. Lower your body until either your torso or your chin touches the floor. Then push yourself up again. Add a score of 1 every time you perform a proper form push-up. Record your score on the top right corner of this page.

3. Lunges

Stand in a straight and relaxed position. Step forward with your left foot and simultaneously bring your right knee down an inch from the floor so that your left quadriceps is horizontal with the ground. Push yourself back up to a standing position and start over with the other leg. Add a score of 1 for every lunge you perform. If you lunge 5 times on the right and 5 times on the left, key in 10 on your score field.

4. Plank Bridge

Lie face down on the ground and push yourself up onto your toes and elbows. Keep your back straight and your stomach tucked in. Don‟t let your hips go up and don't let your stomach sag. Look a foot in front of you. Hold this position for as long as you can. Your score is based on how long you can stay in the position with good form. If you hold the plank for 30 seconds, write down 30 as your score.

That's all you need to know. So scroll up, put some music on and work your ass off!

Uho, Facebook deleted all the comments by mistake :(