50-30-20…Drop!

My classmate was amazed I could still smile after the killer workout!

We made it to another Workout Wednesday!

I have no idea where the last four weeks went, but tonight actually marks my last Ultimate Fitness Experience small group training class at New York Sports Club. It’s been a challenging month, as my friend and fellow NASM certified personal trainer Roberto Murichi made sure each and every workout was a true butt-kicking experience.

What I’m about to share with you is not a workout I’d recommend for a fitness newbie or anyone returning to an exercise routine after a hiatus. However, for anyone looking to kick things up a notch – here’s the workout I sweat through on Monday night.

Our warm up consisted of 16 rounds of kettlebell lunges and kettlebell swings. We performed as many reps as possible in 20 seconds, followed by 10 seconds of rest. We’d switch exercises every two rounds. With our heart rates up, it was time to get to the heart of the workout: the 50-30-20. The idea is simple. The execution, however, is a different story.

Roberto chose four “basic” exercises for us to perform in the following order: push-ups, squats, sit-ups and squat thrusts. (A squat thrust is basically a burpee without the jump at the end.) For round one, we had to perform 50 reps of each exercise. In round two the reps dropped to 30 and finally for the third and final round, we ended with the “easy” task of 20 reps per exercise. So yes, that meant 50 push-ups followed by 50 squats, 50 sit-ups and 50 squat thrusts. At the end of the workout, we’d completed 100 reps of every exercise. Of course, we were allowed to rest whenever we needed to catch our breath or get some water. It took me just under 23 minutes to complete the workout, and kudos to one of my classmates who nailed it in about 18.

The breakdown

Again, the 50-30-20 isn’t  for everyone, and it’s crucial to make sure you add some flexibility training before and after this kind of routine to take care of your muscles. One logistical benefit of this workout is that you don’t need a gym to make it happen. Aside from needing kettlebells for the warm up, the heart of the workout includes exericses that can be done at home or at the park.

I can’t wait to find out what Roberto has in store for us tonight in our last UFX session. I’m glad I took the class, as I learned some new techniques and definitely pushed my body to new levels. Even those of us who thrive on working out can get caught in a rut sometimes, and this class kicked me right out of it! That’s one of the things I truly love about exercise – there’s always something new you can do to to have fun, be fit and feel fabulous!

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About LauraLovesFitness

After spending more than 10 years in the communications industry, this lifetime fitness lover and newly certified fitness professional wants to share my passion for health and well-being with others.

Posted on March 28, 2012, in Fitness and tagged , , , , , , . Bookmark the permalink. 5 Comments.

  1. Killer Kiick Butt Workout!!!
    Give It a Try!

    • Hey John, Thanks for taking the time to drop in and leave a note. Yes, kick-butt workout indeed! I get to wrap up the small group class tonight…can’t wait to see what Roberto has in store for us as a grand finale! Happy Workout Wednesday!

  2. hey there. sounds like you had a great time in jamaica! good for you! sounds like you wasted noooooo time getting back into a kick ass workout routine as well! awesome! that sounds like a fun workout and may try it this weekend! try this spartan 1000 workout! it is kick ass!
    100 jump squats
    200 push ups
    300 sit ups
    400 squat thrusts
    full range! in that order! leave plenty of time to get this one done! enjoy!

    • WOW! That looks INTENSE! I will let you know how it goes – I can’t even imagine doing 400 squat thrusts right now – I’m still sore from doing 100 and I have to go back to class tonight! Thank you for sharing! Miss you guys!

  1. Pingback: A Strong Finish « lauralovesfitness

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