50-40-30-20-10 Workout ~ Fitnessista

Tuesday, March 26, 2019

50-40-30-20-10 Workout

March 26, 2019 Pratik Bandagale

Hi friends! How are you? I hope you’re having a great morning. We’re enjoying spring break and using it as an opportunity to enjoy some extra fun and adventures together. Yesterday, I took the girls rock climbing for a couple of hours at Bloc, and today I think we’re going to go roller skating.

For today, I have an all-new workout for ya. This one plays with reps, which is one of my favorite methods for making a workout fly by. And at first glance, please know that you do NOT have to do 50 burpees. (How horrible would it be if you had to do 50 of each exercise, then 40, then 30, etc.? DEAD.) The reps decreasing as you go down the list for each exercise, so you only have to do 10 burpees at a time. I’m not that mean.

Here’s what the workout looks like:

50-40-30-20-10 Workout! Play with rep structure and your workout will fly by! Get the form cues and details at fitnessista.com

(lululemon tank // Fabletics leggings // APL sneakers)

Form cues and tips:

Air squats: Stand with feet hip-width or slightly wider, and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. You can squat lower than knee level if it works for you, but generally it’s not something that I recommend.

Air squat

Walking lunges: For your lunge setup, make sure your feet are hip distance apart, and think about sinking down instead of forward as you lunge. Watch the front knee to make sure it doesn’t extend past your toes. When you lift up to come to standing and switch legs, lift the back leg up behind you (squeeze your booty!) before bringing it forward.

Walking lunge

Triceps dips: Place your hands on a bench behind you. Either bend your knees with your feet flat on the floor or straighten your legs in front of you for more of a challenge. For even more of a challenge, place a flat plate on your legs. Bend your elbows straight back and keep your back close to the bench. Keep your chest lifted and shoulders down. Push back to start.

Triceps dip

Push-ups: On your knees, toes, or modified against a wall. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.

Gina Harney Favorites 0047

Burpees: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump vertically, raising your arms overhead.

Jump