Day 19 Bodyweight Workout

Day 19 Exercises

Burpees
Cross Hops
Cliff Scalers
Incline 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 (burpees) as you can. Take a 10 second rest before moving on to the 2nd (cross hops), 3rd (cliff scalers) and 4th (incline 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 20 burpees, 25 cross hops, 15 cliff scalers and 30 incline dips on the 1st round, then type in 20, 25, 15 and 30 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 Day 25. 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. Burpees

The burpee is one of the best full body exercises out there and my personal favorite. Start in a standing position and drop into a straight arms plank. Perform a push-up. Now hop your feet in towards your chest and jump up as high as you can. As you land, get yourself into a push-up and start all over again. Remember to breathe. Add a score of 1 for every time you cycle from the starting position to the ending position. If you do 10 burpees, log 10 as your score.

2. Cross Hops

From a stand, lift your left leg and balance all your weight onto your right leg. Now, hop forward, backward, left and right to form a cross with your foot. Stay on the ball of your foot the whole time, do not let your heel touch the ground. Cover as much distance as you can. Alternate foot on the next round. Breathe regularly. Add a score of 1 every time you complete a full cross.

3. Cliff Scalers

For this move, you will need a little more room than usual. Position yourself into a straight-arm plank. Perform one push-up. Then, keeping your arms and body straight, take two steps to the right, moving sideways like a crab. Perform another push-up. Take two steps to the left to get back into your starting position. Keep going as much as you can to get the highest score. Add a score of 1 for every push-up you perform. If you do one push-up, move to the right, do another push-up, move to the left and do a final push-up, write down 3 on your log sheet.

4. Incline Dips

For this exercise, you‘ll position your body the opposite of the dips: put your hands on the floor and your feet up on the elevated surface. To perform an incline dip, lower your body by bending your elbows to 90 degrees then push yourself back in-to the starting position. Inhale as you go down, exhale as you push up. Add a score of 1 every time you cycle from starting position to ending position.

Take breaks if you need to. Good luck!