The big 5-50 challenge: test your muscular endurance
Test your muscular endurance with this circuit of five exercises that you must do at a good pace: the faster the better. Make fifty repetitions of each one of them of the exercises that we are talking about now, which should sound leftover to you. You can do them in the order you prefer, from easier to harder, on the contrary, or alternating the ones that cost you more with the ones that cost you less.
The essential thing is that you make the five-fifty challenge as fast as possible, always and at all times maintaining good posture in each and every exercise, and doing them efficiently. Control how long it takes and memorize it in your heart rate monitor or take note of the final time spent, to try to improve it every time you do the circuit.
Stand with your hands behind your head (over your neck), chest face out and elbows face back. Lower your hips by flexing your knees as much as you can, without losing the natural arch of the spine. Contract the buttocks and then return to the initial situation, to proceed to repeat the exercise fifty times in a row.
2. Jumping Jack
Stand, feet together, firm and aligned, with both arms at the sides of the body, glued to it. Prepare yourself for the change: at the same time you must raise your arms outstretched over your head, as if your hands wanted to be on high, and jump by opening your legs at a distance greater than your shoulders (about forty cm more or less). And jump again to resume the initial situation. Repeat the entire exercise fifty times.
To increase the hardness of the exercise you can use an elastic band that surrounds your feet and that increases the level of resistance when making the jump to separate the legs.
3. Mountain Climber
In an iron situation, just as if you were going to do a flexion, advance the right knee towards the chest, holding the head aligned with the body, and then put it back into the initial situation. Now it’s the turn of the left knee. To do the exercise properly, you must alternate your legs with a small jump, as fast as you can, and reiterate the action consecutively until you reach fifty repetitions.
With the traditional flexion posture, i.e. legs stretched and hands placed in parallel, at exactly the same distance as the shoulders. Contracts abdominals and begins to lower the body hard and firm, bending the elbows, just as if you wanted to touch the ground with the chest. Now, raise the body by spreading your arms. Repeat the exercise fifty times.
Lie on your back with your knees bent and your feet resting on the floor. Put your hands behind your head (on the nape of your neck), but don’t hold your head, because the pressure is going to pass over your neck. Keep your neck aligned with your back straight, and use your abdominals to lift your shoulders and upper back off the floor, just a few inches, no more. Go back to the initial posture, and repeat the exercise fifty more times.