My Filthy Fifties
If I am struggling to find motivation for a workout, sometimes I concentrate on numbers, rather than time to get me through a session. It's kind of fun for some of us to play mental games to distract from the work that is taking place. My version of the Crossfit inspired "Filthy Fifties" can be done anywhere, with as much or as little equipment, and with just about any exercise. The rules are as follows; Pick 10-12 different exercises, using as much full body activity as you can. Use a wide range of exercises, for instance, throw in some Burpees and a couple others that can really get your heart pumping, but mellow things out with a few arm exercises, where you could possibly catch your breath. Do as many reps as you like inwhatever order you choose. For instance, if you can do 10 Burpees at a time, split those up followed by 15 squat presses or 15 Up-and-Overs. You must complete fifty repetitions of each exercise. Keep moving, but take breaks when needed. It is also a great lesson in learning how to pace while pushing yourself. Think active rest. Here are some of my favorites, and a good starting line-up for you!
1) Donkey Kicks (50 each leg)- With arms in a push-up plank position, hold one leg up to the sky while you kick the opposite leg to meet the raised leg.
2) Burpees- Not always a favorite, but a great way to get your heart pumping. Start with a jump raising arms to the sky, then plant the hands, jump the feet back to plank position (add a push-up for extra credit) then jump feet to meet hands in starting position.
3) Power Jacks- Just like a jumping jack, but amped up by bringing hands down to feet at bottom of jack.
4) Curtsy Lunge with a kick (50 each leg)-Curtsy one leg at an angle behind the front leg, keeping the front leg's knees behind toes in a proper lunge position. Kick the lunging leg out to the opposite angle.
5) Squat and twist with overhead press (50 each side)- Squat in a normal thruster position with light hand weights at shoulders. Twist to one side and press directly overhead, engaging your glutes and abdomen to keep you aligned.
6) Lunge with a reverse fly (50 total)- These are a killer, so if you can do 50 on each side, go for it, but I will only hold you to 25 each side. These can also be done without hand weights. Start in a reverse lunge position and pop your back leg up to be parallel with the ground while upper body performs a reverse fly.
7) Side Kick with a Punch (50 each side)- Kick opposite leg and punch with opposite arm holding a weight accross body.
8) Straight single- leg deadlift in Warrior 3 (50 each side)- These can also be done with our withour weights. With arms extending and flat back, tip down to become parallel to ground with leg and arms in line with your spine.
9) Glute Bridge with Skull Crusher- Begin lying on back with feet on the ground, weights by the ears. As you raise hips to squeeze into glute bridge, raise weights directly over chest, while keeping arms in alignment. If you focus on the triceps, you will acheive correct form. The forearm should be the only moving part- the rest of the arm remains still. Lower and repeat.
10) Toe taps on a step (50 each side)- A good one to get your heart rate elevated. Tap toes on a step rotating feet as quickly as possibly, keeping weight off of the step.
11) Up and Overs- With feet slightly turned out and palms continuously facing forward, bring arms up to meet overhead, then back down to meet at the waist. Keep a slight bend in elbows. Add in a calf raise for extra credit.