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.