The Fifty Ten Protocol
There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (diamond push-ups) as you can. Take a 10 second rest before moving on to the 2nd (wall squat), 3rd (side tri rise) and 4th (mountain climbers) 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 diamond push-ups, 23 seconds of wall squat, 45 side tri rises and 40 mountain climbers on the 1st round, then type in 30, 23, 45 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.
1. Diamond Push-upsMake an L shape with your left hand and a reverse L shape with your right hand. Put your hands together so that your index fingers and your thumbs touch each other. This is a diamond shape. Put yourself into push-up position with your hands in the diamond shape under your chest. Lower your body, your heart should be right over the diamond shape. Push yourself back up to complete the move. If the move is too hard, move your hands apart a few inches and try again.
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2. Wall Squat
Stand with your back against a wall and your feet shoulder width apart. Slide down the wall and walk your feet out until your knees are bent at 90 degrees. Let your arms hang by your side. Do not use your hands or arms to hold yourself. Stay in this position for as long as possible. Your score is based on how long you can stay in the position with good form. If you hold the wall squat for 40 seconds, write down 40 on your log sheet.
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Go as fast as you can with good form!
