The Fifty Ten Protocol
There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (squat-touch-reach) as you can. Take a 10 second rest before moving on to the 2nd (reverse lunges), 3rd (drop squats) and 4th (straight plank) 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 squat-touch-reaches, 23 reverse lunges, 29 drop squats and 40 seconds of plank on the 1st round, then type in 30, 23, 29 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. Squat-Touch-ReachPosition your feet just a little over shoulder-width apart and put your arms straight in the air. While keeping your torso up, lower your body and your arms until you can touch the floor with your fingertips. Come back up to your starting position to complete the move. If you cycle through the move 30 times, log 30 on the top right of this page.
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2. Reverse LungesStand in a straight and relaxed position. Step back with your right foot and simultaneously bring your right knee down an inch from the floor so that your left quadriceps is horizontal with the ground. Push yourself back up to a standing position and start over with the other leg. Count every lunge. If you lunge 5 times on the right and 5 times on the left, log 10 as your score.
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Go as fast as you can with good form!
