The Fifty Ten Protocol
There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (jump squats) as you can. Take a 10 second rest before moving on to the 2nd (indian lift), 3rd (alternating splits) and 4th (dips) 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 jump squats, 23 seconds of indian lift, 32 alternating splits and 40 dips 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 6. 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. Jump SquatsPosition your feet just a little over 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. This is your start-ing position. Throw your hands down and jump as high as you can. Land back into a squat. Inhale on your way down, exhale when you push yourself back up. Score it just like standard squats. If you jump 10 times, log 10 as your score.
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2. Indian LiftMethod 1: Start by sitting Indian style with your back straight and your legs crossed. Place your hands by your sides, about a third of the way from your buttocks to your knees. Tighten your core and press against your hands to lift up your whole body.
Method 2: If you can't do it, sit down on a chair normally. Then grab the seat with your hands, one on each side (or on the front), and lift yourself up. Breathe regularly and stay in this position for as long as possible. If you hold the Indian lift for 10 seconds, write down 10 on your log sheet |
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Go as fast as you can with good form!