Day 10 Bodyweight Workout

Day 10 Exercises

Jump Squats
Indian Lift
Alternating Splits
Dips

Score your 1st round only

Post your results!

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 Squats

Position 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.

2. Indian Lift

Method 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

3. Alternating Splits

Lunge with your right foot forward, then jump into a left-foot lunge. Jump back into a right foot lunge and repeat until time runs out or you reach your goal. Jump as fast as you can from one lunge to the next. These are what we call alternating splits. Exhale as you jump up, inhale as you land. Add a score of 1 for every lunge you perform. If you lunge 5 times on the right and 5 times on the left, write down 10 as your score.

4. Dips

Find an elevated surface such as a chair, bench, stool or coffee table. Face away from the elevated surface and grab its edge with both hands. Walk your feet forward until your body forms a straight line from shoulders to ankles. You are now in the starting position. To perform a dip, lower your body by bend-ing your elbows to 90 degrees then push yourself back into the starting position. Add a score of 1 every time you cycle from starting position to ending position.

Go as fast as you can with good form!