The Fifty Ten Protocol
This is abs day! There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (heel touches) as you can. Take a 10 second rest before moving on to the 2nd (pulse ups), 3rd (leg over reverse crunches) and 4th (alternating crunches) 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 heel touches, 27 pulse ups, 32 leg over reverse crunches and 30 alternating crunches on the 1st round, then type in 30, 27, 32 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 the last week. 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. Heel Touches
Lie down on your back and bring your knees up so that your thighs are perpendicular to your calves. Put your hands palm down by your sides. Raise your shoulders slightly off the floor and look up to the ceiling. This is your starting position. Now use your abdominals to crunch up and touch your heels with your finger tips. Come back down to your starting position to complete the move. Exhale as you crunch up, inhale as you come back down. Add a score of 1 for every time you cycle from the starting position to the ending position. If you do 40 heel touches, log 40 on your sheet.
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2. Pulse Ups
Lie down on your back with your hands palm down by your sides. Bring your legs up until they are perpendicular to the floor. Fight to keep your legs as straight as possible. This is your starting position. Now use your abs to lift your legs to-wards the sky until your butt is off the floor. Keep your legs vertical. Once you‘ve reached the apex, bring your legs and butt back down in a controlled manner. Breathe regularly. Add a score of 1 every time you cycle from starting to ending position.
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Go as fast as you can with good form!