Movement List
This is the official 50 of 50 sequence. Order is locked. Each movement is 50 reps unless otherwise stated.
Use this page to view the full sequence, preview the exercise videos, then move to the official rules, try the 3-movement demo, or check the global rankings.
Push-ups
50 reps
Chest lowers under control. Full lockout at top.
Glute bridges
50 reps
Heels down. Hips fully extended at top.
Air squats
50 reps
Hip crease below knee. Full extension at top.
Reverse snow angels
50 reps
Prone. Arms lift fully off floor. Slow and controlled pull each rep.
Sit-ups
50 reps
Shoulders touch ground. Sit fully upright each rep.
Single-arm push-ups on raised bench
50 reps
25 reps per arm. Chest lowers under control. Full lockout.
Prone Y-raises
50 reps
Arms form a Y. Hands lift off floor with scapular control.
Stationary lunges
50 reps
25 reps per side. Rear knee lowers under control. Stand tall each rep.
Standing calf raises
50 reps
Full rise onto toes. Controlled lower.
Mountain climbers
50 reps
25 reps per side. Knee drives toward chest under control.