{"id":58863,"date":"2024-11-18T00:00:00","date_gmt":"2024-11-17T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/bodyweight-only-50-40-30-20-10-workout\/"},"modified":"2024-11-18T00:00:00","modified_gmt":"2024-11-17T23:00:00","slug":"bodyweight-only-50-40-30-20-10-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/bodyweight-only-50-40-30-20-10-workout\/","title":{"rendered":"Workout of the week: Bodyweight-only 50-40-30-20-10 workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ 50-40-30-20-10 workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Exercise mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

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<\/a>.<\/strong><\/p>\n\n\n\n

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.<\/p>\n\n\n\n

This is precisely what we aim to provide with this 50-40-30-20-10 workout. <\/strong>The system is simple: the numbers indicate the reps you’ll perform for each exercise in every round.<\/strong> However, don’t be fooled by the fact that there are only 3 exercises<\/strong> lasting just 15 minutes<\/strong>; this is still a highly challenging and effective conditioning session.<\/p>\n\n\n\n

    \n
  1. Push-ups<\/li>\n\n\n\n
  2. Squats<\/li>\n\n\n\n
  3. Scissors<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s do this!<\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 rounds<\/li>\n\n\n\n
    • 3 exercises<\/li>\n\n\n\n
    • 50 reps for each exercise in the 1st round<\/li>\n\n\n\n
    • 10 reps less every subsequent round<\/li>\n\n\n\n
    • 15 minutes<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      5 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – PUSH-UPS<\/h3>\n\n\n\n

      50-40-30-20-10 reps<\/strong><\/p>\n\n\n\n

        \n
      • Start in a plank position with arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.<\/li>\n\n\n\n
      • Keep the shoulders over the wrists, lower the whole body towards the floor, and drop comfortably as low as possible.<\/li>\n\n\n\n
      • Push the body upwards and return to the start position.<\/li>\n\n\n\n
      • Repeat for desired reps or time.<\/li>\n<\/ul>\n\n\n\n