50-40-30-20-10 Workout
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:
(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.
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.
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.
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.
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.
Please let me know if you give it a try! See ya in the morning with the great sleep post update. 🙂
xo
Gina
Wearing: lululemon tank // Fabletics leggings // APL sneakers
Photos: Tara Leinen
Location: La Encantada
More fun with reps:
13 Comments
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I love your blog! Off subject, but….. you mentioned a natural supplement you take to improve sleep. I can’t seem to find that blog segment. Would you please send me the name? Thanks!
yes! topical magnesium! i use the ancient minerals brand (spray it on my feet before bed) and love it
So glad I found this! I used to be a massive gym rat + marathoner but stopped about 2 years ago. Now I’m getting back into shape and decided to do a body weight workout in the park. I remembered doing countdown workouts for marathon training and decided to do squats+bench jumps+ mountain climbers +dips. After 50 of each I was dead and couldn’t imagine doing 40/30/20/10 more. So I Googled and found this! This makes much more sense than doing 50 of each haha! Thank you!
would you say this is more of a beginner workout? Is this what a more fit person would add onto a workout, like a finisher?
i’d say it’s an intermediate workout. the moves are simple – no complicated compound moves- but will definitely get your heart rate up 🙂 a finisher would be 1 round; i’d do 3 rounds for a full workout
Love the format !
yay, thank you!
This is perfect! Was just looking for a body weight workout to do tonight that wasn’t TOO crazy (famous last words haha)…thanks!
please let me know what you think!
Thanks for the workout Gina! What do you recommend to do for the 5-7 minute warm up?
i would do any easy cardio- walk quickly, jog, stair climb, spin
I’m doing this after work today!
This looks fun and I love any workout that I can do from home. Random question for you – is there any benefit to switching up workouts? I tend to do best when I can just get a strong routine going. e.g. if I know every other day at 6 pm I must do this countdown workout and it will take exactly 30 minutes, I’m much more likely to actually do it.
Is there anything wrong with approaching exercise that way? (In terms of actual benefits to my goals: weight loss and gaining muscle tone.)