the fitness journal
50 Club Friday - Plus Free Ab eBook
Thank you for checking out my new series 50 club Friday, you are going to love this beast of a workout!
Every week I will doing a new session wIth one of my team or other fitness professionals. These sessions can be done any time over the week they don't have to be done exclusively on the Friday.
There are some rules you need to aware of when it comes to 50 club Friday.
1. Don't talk about 50 club
2. Don't talk about 50 club
3. Ignore rules one and two and Instagram the heck out of it
This is a workout format I have used for as long as I can remember. 50 club members include Hugh Jackman, Ryan Reynolds, Michael Fassbender and tens of thousands of online clients and followers, so it's a pretty exciting club to be part off.
How to do the - 50 Club - Total Body
You pick a weight you can lift 12 times for the first set.
You take it in turns to reach 50 reps in as many sets as it takes.
Your rest is while your partner works, and absolutely no more!! (or 35 second if you are training by yourself)
A few simple rules
You do your maximum number of reps on each set.
If you reach more than 12 on the first set, it only counts as 12 and
you have to increase the weight.
If you don't reach 12 make slightly lighter of the next set.
The weight should never be decreased (apart from if set one doesn't reach 12) even if towards the end you are down to threes and fours.
Incline Dumbbell Bench Press
Weighted Push Ups
Seated Dumbbell Shoulder Press
Dumbbell Skull Crushers
You can also get a free copy of my eBook: 5 Things to do Today for Instant Ab Progress, get your copy now!!