Wednesday Workout Challenge: The Filthy Fifty!
It’s a been a while since I’ve posted a Wednesday Workout Challenge. This is mostly because I workout with my trainer on Wednesdays and it’s difficult for me to keep track of the whole workout as we go along. However, this week’s workout I will not soon forget because this was one of the hardest workouts I’ve done in a long, long time. Like, “it’s two days later and I’m still extremely sore,” kind of hard. Props to my trainer, RJ, for putting this together and seriously kicking my butt! If you’re looking for a serious, super-strength, total body workout, try this one out and let me know how you feel afterwards! Oh and if you’re wondering why it’s called “The Filthy Fifty,” well… just guess how many reps you’ll be completing for each exercise…
Before you try this, let me make one thing clear, on no one exercise (except for the step-ups) did I complete 50 reps in just one set. (If you can do that, HOLY CRAP!) For the most part each exercise was broken down into two sets of 25 reps, however, I took very little rest in between.
Warm-up: 5 minute treadmill walk, 3.0 speed 8.0 incline
50 x Pull-ups (Starting with 10 consecutive, followed by 8 sets of 5 with about 15 seconds rest between each set.)
50 x Step-ups (Alternating between right and left leg)
50 x Seated Dips (Two sets of 25 with about 10 seconds rest in between)
50 x Assisted Lat Pull Downs (Two sets of 25 with about 10 seconds rest in between)
30 seconds x One-legged Wall Sit (right leg)
30 seconds x One-legged Wall Sit (left leg)
1 minute x Standard Wall Sit
50 x Lateral Shoulder Raises (5 lb. dumbbells, 2 sets of 25 with about 10 seconds rest in between)
5 minutes x Jump Rope
50 x Crunches (resistance machine or traditional; Two sets of 25 with about 10 seconds rest in between)
50 x Low Back Extensions (Two sets of 25 with about 10 seconds rest in between)
2 minutes x Plank
So, what do you think? Are you up for The Filthy Fifty challenge?