Workout of the week: Bodyweight-only 50-40-30-20-10 workout
ALL LEVELS / 50-40-30-20-10 workout / 15 minutes
Equipment: Exercise mat
Traditional workouts usually follow strict patterns: the same sets, reps and duration. While consistency is fundamental to achieving your goals, sticking to the same routine for too long can lead to a plateau in progression and motivation.
That’s where new and more dynamic approaches come in, helping you break free from the usual and offering a fresh, often more challenging structure.
This is precisely what we aim to provide with this 50-40-30-20-10 workout. The system is simple: the numbers indicate the reps you’ll perform for each exercise in every round. However, don’t be fooled by the fact that there are only 3 exercises lasting just 15 minutes; this is still a highly challenging and effective conditioning session.
- Push-ups
- Squats
- Scissors
Ready? Let’s do this!
WORKOUT SETUP
- 5 rounds
- 3 exercises
- 50 reps for each exercise in the 1st round
- 10 reps less every subsequent round
- 15 minutes
WORKOUT EXERCISE LIST
5 rounds
1 – PUSH-UPS
50-40-30-20-10 reps
- Start in a plank position with arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.
- Keep the shoulders over the wrists, lower the whole body towards the floor, and drop comfortably as low as possible.
- Push the body upwards and return to the start position.
- Repeat for desired reps or time.
2 – SQUATS
50-40-30-20-10 reps
- Stand on your feet, placing them at the same distance as your shoulder lines.
- Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
- Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.
3 – SCISSORS
50-40-30-20-10 reps
- Lie on your back with your legs extended and arms crossed over your chest, then lift both legs slightly off the ground.
- Engage your core and lift your upper body slightly from the mat.
- Cross your right leg over your left, then spread them apart again and cross your left leg over your right.
- Continue alternating legs in control.
- Slowly lower your legs back to the mat and rest.
If you enjoyed the challenge of this 50-40-30-20-10 workout, you’ll love these:
- 12-min AMRAP upper body workout
- 15-min metabolic strength workout
- 12-min lower-body strength and conditioning workout
- 30-min EMOM full-body workout
- 30-min zone 2 cardio workout
- 15-min lower body strength workout
- 20-min EMOM strength workout
- 30-min upper body strength workout
- 35-min full-body strength workout
- 16-min back and shoulder workout
- 20-min metabolic strength workout
- 25-min shoulder strength workout
