10 exercises, 50 reps of each! Not a workout for the faint hearted, but an incredible challenge and a fantastic way to complete an all-body weight training circuit! 1 rule - you have to complete all 50 reps of an exercise before you move onto the next one! Use proper form, and lift the weights stated below. The Exercises... Thrusters @ 35kg (men) @ 15kg (women) http://www.youtube.com/watch?v=4OhqIGYqELk Deadlifts @ 35kg (men) @ 20kg (women) http://www.youtube.com/watch?v=h0PwBezUj9A Squats @ 35kg (men) @ 25kg (women) http://www.youtube.com/watch?v=WDa34zWwMgA Press Ups @ Body Weight (men and women) Sit Ups @ Body Weight (men and women) Sumo Deadlift High Pull @ 35kg (men) @ 20kg (women) http://www.youtube.com/watch?v=sDsXB_BWFis&feature=related Military Press @ 20kg (men) @ 15kg (women) http://www.youtube.com/watch?v=SLnSgpSfpcw Lunges @ 25kg (men and women) http://www.youtube.com/watch?v=haFK0VGByjA Cable Row @ 40kg (men) @ 30kg (women) http://www.youtube.com/watch?v=jAnwsQocwpo Power Cleans @ 30kg (men) @ 20kg (women) http://www.youtube.com/watch?v=vgL3FbqD9a8 There are various tactics with this workout - you can break each 50 into smaller sets (5 x 10 etc) or you can do as many as you can and hope you don't fatigue too quickly!

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