THE 50-REP WORKOUT
Can you do 50 reps of these five exercises?
Why? Power is a vital element of athletic movement. This exercise takes a squat to the next level and gives a great cardio burst. Just ensure you concentrate throughout. How? Stand 30cm back from a small step or platform. Perform a partial squat, then jump, driving your arms up, landing on top of the platform. Your landing should be soft and controlled. Step off and go again. Start with a low platform that you are certain you can master, then look to increase the height when you feel ready.
Irecently came across a workout that got the trainer in me excited and the exerciser in me scared. It’s called the Filthy Fifty workout and involves 10 exercises, of which you
1 Box jumps
do 50 reps each. You must finish all 50 reps of each exercise before moving on to the next as quickly as you can, with good technique. Here is a scaled-down version. Give it a go! Why? A normal lunge is great for strengthening and toning your butt and legs. A walking lunge is even better. How? Start by visualising you’re standing on train tracks. Put one foot on each “track”, your toes pointing forward, shoulder-width apart. Stride a metre forward with your right leg, keeping the width between your legs. Slowly drop your left knee, until it almost touches the ground. Keep your right knee behind the line of your right toes and your back perfectly straight. Push off and bring your feet together again. Repeat with the other leg. Continue, alternating legs, for 25 reps on each leg.
2 Walking lunges 3 Hang knee to elbows
Why? Sit-ups are beneficial for only so long. Eventually you need to ramp it up. This is an abs challenge worth conquering. How? Grip an overhead horizontal bar with your hands fairly close together, your palms facing behind you and your elbows facing forward. Then take your feet off the ground and draw your knees up until they touch your elbows (or as close as you can get). Crunch and squeeze through your abs to achieve this. Lower your legs to vertical, then repeat. Do as many consecutive reps as you can before putting your feet back on the ground.
4 Push presses
Why? These are a great mixture of strength, power and coordination. How? Standing, hold a barbell in front of your shoulders, palms and elbows forward, feet shoulder-width apart and engage your core. Perform a small dip or squat (a bend of the knees), keeping your back perfectly upright. At the bottom, drive the bar up and over your head (pictured). Your face should move forward of your arms. Lock your arms out. This should feel like a strong, stable position. With control, lower the weight back to your chest and drive it up again. The approximate weight for women is a 12kg bar, with no plates.