Try This Fat Loss Workout Challenge - The Magic 50

Jonny Parr
Feb 16, 2019
3 min read

I've been training everyday folks for well over a decade now and I've found a fundamental factor to keeping them motivated, accountable and engaged are set challenges or staple workouts.

This led me to create a particular workout named the Magic 50 which is demanding, enjoyable - for some ;) - and rewarding. It also provides a means for me, and you, to closely monitor progress.

WHAT IS IT?

I got inspiration for the Magic 50 after watching the movie 300 and reading about a particular workout the actors of the movie would go through.

Essentially, it involves 10 exercises, all of which you complete 50 reps for before progressing to the next exercise. In the end, you will have completed 500 reps.

You also want to record the time it takes you to complete the full workout. This is ideal when/if you decide to repeat the routine, as you'll have a particular time to beat. This is great for motivation and pushes you to work harder.

KEY CONSIDERATIONS

One of the key factors you need to consider with the Magic 50 is your ability and training experience. The workout can easily be modified where necessary. Some examples of how you can do this plus other considerations to make are listed below...

1. Reduce - or increase - the number of reps per exercise - E.g. 40, 30, 20 or 10. Basically, the workout becomes the Magic 40, 30 etc.

2. Exercise selection - Pick exercises that you can perform with good technique and range of motion (ROM). I won't include any exercises that my clients have little experience with or those that depreciate their form significantly.

What's more, don't pick exercises at random. Try to choose a balanced variety that targets the full body (Push/Pull/Hinge/Squat). Ain't no EZ barbell curls followed by hammer dumbbell curls here!

I usually - but not always - like to list exercises in this order. A Lower Body Exercise followed by an Upper Body Exercise then a Core Exercise. I then repeat this format. This allows particular areas of the body to get adequate rest.

3. You don't need to go 'unbroken'. This means you don't have to perform 50 reps in a row with no rest. For a lot of people, it's far more effective to break each exercise up into 10s or even 5s. Whatever works best for you.

THE WORKOUT

Anyway, enough babbling Jonny, here's two variations of the workout itself.

GYM BASED

1. Deadlift x 50 Reps

2. Push-Ups x 50 Reps

3. Knee Raises x 50 Reps

4. Barbell Walking Lunges x 50 Reps

5. Single Arm Dumbbell Rows x 25 Reps Per Side

6. Walkouts x 50 Reps

7. Kettlebell Swings x 50 Reps

8. Dumbbell Overhead Press x 50 Reps

9. Sit-Ups x 50 Reps

10. Row x 50 Cals

HOME BASED

1. TRX Hamstring Curls x 50 Reps

2. Couch Dips x 50 Reps

3. Deadbugs x 50 Reps

4. Bodyweight Reverse Lunges x 50 Reps

5. TRX Low Rows x 50 Reps

6. Flutter Kicks x 50 Reps

7. Bodyweight Squats x 50 Reps

8. TRX Push-Ups x 50 Reps

9. TRX Fall-Outs x 50 Reps

10. Mountain Climbers x 50 Reps

CLOSING

Try and give one of the two workouts a go. Don't expect an easy ride as this can be extremely challenging so modify as you see necessary such as substituting some of the exercises for others, or reducing the number of reps.

Let me know how you get on and if you need any more information or help ;)

Jonny