The Fifty Ten Protocol
This is abs day! There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (table kicks) as you can. Take a 10 second rest before moving on to the 2nd (ski jumps), 3rd (butt lifts) and 4th (handstand push-ups) 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 50 table kicks, 40 ski jumps, 35 butt lifts and 15 handstand push-ups on the 1st round, then type in 50, 40, 35 and 15 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. Table Kicks
Squat down until your hands reach the floor. Walk your hands back until you are in a table top position: knees bents at 90 degrees and arms straight under your shoulders. Kick your left leg up to a horizontal position. Bring your left leg back down and simultaneously kick your right leg up. Go as fast as you can and breathe regularly. Add a score of 1 every time you switch legs.
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2. Ski Jumps
Squat down and put your hands by your sides. Jump as high and far as you can to your side. Throw your hands up to help give yourself momentum on the jump. Land softly back into a squat. Repeat the move, this time jumping to the other side, to get back to your starting position. Inhale as you go down, exhale as you jump up. Add a score of one every time you jump.
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Go as fast as you can with good form!
