As a fitness coach who has been working with women for over three decades, I am always on the alert for simple, effective workouts that you can do anywhere – and so I like the Daily 50 Workout Challenge.
This body weight training is misleading simple, but don’t be fooled. It is tougher than it seems and will have your whole body to work, your heart climbing rhythm and your muscles thank you (or maybe they do you!) To the end.
Here’s how it works: Five Bodyweight Moves, 50 repetitions (or seconds) each. There is no equipment, no time limit and no excuses. Whether you are traveling home, in a hotel room, or a little close – this challenge is for you.
The Exercise Guide 50 50 Workout
Here’s the Daily 50 Workout consists of:
- 50 seizures of body weight
- 50 submerged
- 50 push-ups
- Sit wall 50 seconds
- 50 seconds
That’s it! But, believe me, it is more than enough to draw your heart and your muscles shot. It is a full -body functional workout that you can solo or parallel to a friend, spouse or even your children. Think about gymnastics meet friendly competition and who doesn’t love a little challenge?
Let’s break it up with tips on how to perform every movement in good shape so you get the greatest benefit without risking injury.
Occupations are an electricity generation move that targets your buttocks, hamstrings and squares and are ideal for functional power.
How to do them:
Stand on foot from the width of the hip, the fingers point forward. Lower your hips back and down as if they were sitting on a chair. Keep your weight on your heels, the chest got up and your knees are watched over your toes. Press through your heels to get back to stop.
Pro Tip: Keep your core tight to support your lower back and do not let your knees collapse inward. Focus on the background and Control – quality above speed.
2. Lunges (50 in total, 25 each foot)
Lunges cause your balance, create a lower body power and are ideal for hip mobility.
How to do them:
Start standing up high. Step forward with one foot, reducing your body up to both knees bent to about 90 degrees. Your front knee should be just above your ankle and your knee should be hovering just above the floor. Press through your front heel to return to stop and alternative legs.
Pro Tip: Do you need more balance support? Try holding a wall or chair when you start for the first time.
Ah yes, what gets most of us-push-ups. It is certainly the most difficult part of this challenge, but also one of the most effective exercises for building the upper body and core.
How to do them:
Start in a board with your hands simply wider than shoulder width. Lower your chest on the ground by making your elbows. Try to keep your triceps near your ribcage to activate more tricep and use less than the trapezoid muscles. Holding your core involved and returning. Press backups.
Amendments: Fly on your knees if needed or take your hands up on a table or a bench – form first, always! And if 50 full push-ups feel impossible, break it into smaller sets. I try this 5-10 at a time and rest as required.
4.
This static reservation works your thighs like crazy and don’t be surprised if your legs start to move!
How to do it:
Stand with your back on a wall and then slide until your thighs are parallel to the floor. The knees should be stacked over your ankles. Press your back and shoulders on the wall and hold for 50 seconds.
Pro Tip: Do not cheat the depth-you go to a real 90-degree bending on your knees, but do not go lower than that.
This is all about your core – but it also enhances your shoulders, buttocks and even your feet.
How to do it:
Take in a location with elbows under your shoulders. Turn on your abs, press your buttocks and keep your body in a straight line from head to heels. Don’t let your hips relax or bend.
Amendments: Fly on your knees to modify and make sure your form stays tight.
Why try Daily 50?
The Daily 50 Workout is a simple equipment routine that builds power, enhances energy and lasts just a few minutes a day to remain consistent and feel successful.
- It is fast and effective. Perfect when you are short in time or traveling.
- It works your own whole body. You will get strength, heart and core all in one.
- It’s fun! Yes, I said it. Challenge a friend or member of your family to do it with you. See who reaches 50 faster or who can complete it (in good form, of course).
- No equipment is required. All you need is your body and some determination.
And remember that there is no time limit. The goal is not to end the record time. Is to finish it – period. Set yourself, rest when you need and come back the next day you feel a little louder.
Daily 50 is about progress, not perfection. Some days may feel easy, others may humiliate you. But the key is to appear, to do your best and to continue.
Ok – go try it!
