Day 2 Bodyweight Workout

Day 2 Exercises

Elevated Push-ups
Bird Dog
Squat Pulses
Superman

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 (elevated push-ups) as you can. Take a 10 second rest before moving on to the 2nd (bird-dog), 3rd (squat pulses) and 4th (superman) 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 elevated push-ups, 23 bird dogs, 45 seconds of squat pulses and 40 seconds of superman 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 3.

1. Elevated Push-ups

This is just like a simple pushup with your feet up on something. Use stair steps, a chair, a bench, a counter or anything you might have handy. Lower your body to your torso and push yourself back up to your starting position to complete the move. Inhale when you go down, exhale when you come up. Score it like standard push-ups.

2. Bird Dog

Get on your hands and knees and keep your back flat. Lift up your right leg back and your left arm forward until they form a straight horizontal line. Mark the position with a short pause and bring your leg and arm back down. Repeat with the opposite arm and leg. Breathe regularly. Add a score of one every time your arm and leg form a straight line.

3. Squat Pulses

First, put yourself in a squat position with your legs bent and hands in front of your torso. Now pulse up and down 2 to 3 inches for as long as you can. Keep your back straight and look forward. Breathe regularly. Your score is based on how long you can keep pulsing with good form. If you can do it for 45 seconds, write down 45 on your log sheet.

4. Superman

Lie face down on the floor with your arms straight out in front of your head. Simultaneously raise your legs and arms as high as you can. Keep your arms and legs straight. Hold the position for as long as possible. Breathe regularly. Your score is based on how long you can stay in the position with good form. If you hold the position for 20 seconds, write down 20 as your score.

Go as fast as you can with good form!