MAX CAPACITY TRAINING

Day 1 Exercises
1. 2. 3. 4.

Squats Push-ups Lunges Plank Bridge

Score your 1st round only

Post your results!

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First time? Here's the skinny.

Welcome to your first Max Capacity Training workout! If you like the workout, please tell your friends about this website. Let's go over the basics of this page. Before you begin your workout, you need to understand 2 things: 1. the exercises of the day 2. this week's protocol Got it? Good. Now, put on some music, full screen the timer and work your ass off. Log your score on the top right corner and submit it. You will need it for Week 3's workout. Oh, I almost forgot. You are responsible for your own body, I can't be held liable if you hurt yourself. Check out the disclaimer before you begin.

The Fifty Ten Protocol

There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (squats) as you can. Take a 10 second rest before moving on to the 2nd (push-ups), 3rd (lunges) and 4th (plank) exercises. Once you've completed all 4 exercises, you've covered Round 1. Do it again 3 more times to complete Rounds 2, 3 and 4. Total workout time is 16 minutes.

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Scoring your Fifty Ten workout

Write down the number of reps your performed for each exercise on Round 1 only . For example, if you manage to do 30 squats, 23 push-ups, 32 lunges and hold your plank for 40 seconds on the 1st round, then type in 30, 23, 32 and 40 on to the top right corner of this page. Click on "Post your results!" to record your score, this will post your numbers on your wall. You can hide them from your friends if you want, but I encourage you to share your numbers as a motivator. Keep your numbers handy, you will need them for Week 3. If you really don't want to share your scores online, save them on a spreadsheet or write them down on a piece of paper.

1. Squats
Position your feet a little wider than shoulder-width apart with your arms relaxed at your sides. While keeping your torso up, lower your body until your thighs are parallel with the ground. At the same time, bring both your hands up in front of your torso. Keep your back straight the whole time. Come back up to your starting position to complete the move. If you perform 10 squats, type in 10 on the score box.

2. Push-ups
Lie stomach down on the floor, feet together. Place your hands under your shoulders and push yourself up into a straight plank. Look forward and keep your back straight. Lower your body until either your torso or your chin touches the floor. Then push yourself up again. Add a score of 1 every time you perform a proper form pushup. Record your score on the top right corner of this page.

3. Lunges
Stand in a straight and relaxed position. Step forward with your left foot and simultaneously bring your right knee down an inch from the floor so that your left quadriceps is horizontal with the ground. Push yourself
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4. Plank Bridge
Lie face down on the ground and push yourself up onto your toes and elbows. Keep your back straight and your stomach tucked in. Dont let your hips go up and don't let your stomach sag. Look a foot in front of you. Hold
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back up to a standing position and start over with the other leg. Add a score of 1 for every lunge you perform. If you lunge 5 times on the right and 5 times on the left, key in 10 on your score field.

this position for as long as you can. Your score is based on how long you can stay in the position with good form. If you hold the plank for 30 seconds, write down 30 as your score.

That's all you need to know. So scroll up, put some music on and work your ass off!

Uho, Facebook deleted all the comments by mistake :(

177 comments Add a comment...

Comment using... Tracey Ancira McClure Dallas, Texas Ouch! Reply 2 Like March 4 at 7:05pm Liliana V. Gomez Carrillo So checkin this out on my computer tomorrow! Can't view much on my itty bitty phone not to mention my sleepy eyes..lol..Oh btw, we needa catch up too! Hope you had a great birthDAY friend! :) Reply Like March 4 at 7:45pm Joseph Roberts 50, 48, 38, 50. I went for it on the frist round. Wow did I feel it by rounds three and four. Great addition to my gym work outs.. I'll be keeping this one up. Reply 1 Like March 3 at 1:41pm

David Anthony Simpkins Gambino Works at ENFORCER I've been walking and push-ups. I guess that is good. Reply Like March 12 at 6:10pm

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Reply Like March 12 at 6:10pm Kathleen Wijting Washington, District of Columbia 21,10,14,30 Reply 1 Like January 30 at 3:25pm Yuri Wijting Gallaudet University Great job! Keep going love :) 12 more weeks! Reply 1 Like January 31 at 7:34am

Monica Clark George Mason University Go girl Reply Like January 31 at 12:48pm Sandra Catalan Donoso Universidad de Valparaso - Chile Primer da: 52, 40, 32, 40. Reply 3 Like February 13 at 2:56am Gerardo Casas Director at Asociacion internacional de YOGA YOGHISMO Bien Sandra, empezaste a entrenar, maana nos cuentas cmo te sientes :), maana vamos al cumpleaos de David Ignacio Reply Like February 13 at 2:54pm Sandra Catalan Donoso Universidad de Valparaso - Chile Maana hay yoga??? Reply Like February 13 at 3:50pm Gerardo Casas Director at Asociacion internacional de YOGA YOGHISMO Si, despus de la clase nos vamos al cumpleaos Reply Like February 13 at 5:47pm View 2 more Andrey Shastun 50.50.25.50 Reply Like March 4 at 7:01am Mario Jaki 52, 35, 32, 50 Reply Like March 5 at 3:07am Mark Krabbe 42,37,23,50 Reply 2 Like March 12 at 3:47am

Melandro Serrano 35,28,40,50 Reply 2 Like March 12 at 10:08am

Eva Fuglsang Kbenhavn 37, 22, 22, 50 Reply Like March 12 at 3:46am View 167 more
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