The Fifty Ten Protocol
There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise as you can. Take a 10 second rest before moving on to the 2nd, 3rd and 4th 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 squats, 23 push-ups, 32 lunges and hold your plank for 40 seconds on the 1st round, then type in 30, 23, 32 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. 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.
That's all you need to know. So scroll up, put some music on and work your ass off!