Home Fitness Challenge – 50 too 2

Home Fitness Challenge – 50 Challenge

If not you have not got time to get to one of our classes so please find one of our session works out you can practice at home and use as a home fitness challenge when ever and where ever you like. This is a full body work out and can take 30-60 minutes. You can make this easier or harder asa you wish.


  • The aim of the work out is to drop down by two reps each exercise.
  • Continue straight on to each exercise rest after each set.
  • Have water on hand.
  • Wear Appropriate sports wear.

Warm up – 5 – 10 Minutes

Make sure you are nice and warm and fully mobilise you body.

Main work out –

  1. 50 Squats
  2. 48 Mountain Climbers each leg
  3. 46 High Knees
  4. 44 Lunges (22 or 44 each leg – Choose your option)
  5. 42 Jack Jumps
  6. 40 Second Plank
  7. 38 Sit Ups
  8. 36 Leg Raise
  9. 34 Second Press Up Position Plank
  10. 32 Ice Skaters See Exercise (32 each leg)
  11. 30 Second Squat Hold
  12. 28 Reverse Crunch
  13. 26 Plank Builders (Up and Down can be one or 2)
  14. 24 Burpees
  15. 22 Bridge Raise
  16. 20 Squat Thrusts
  17. 18 Dips
  18. 16 Single Leg Drops each leg
  19. 14 Press Ups
  20. 12 Walk Outs 
  21. 10 Sprint (There and back is 1 or 2)
  22. 8 Jump Squats or Quad Burners
  23. 6 Knee Tucks
  24. 4 Super Slow Squats
  25. 2 side plank each way (30 Seconds to 1 minute)

You can try the hard or easier option.

To make even hard repeat all exercise 30 second to 1 minute each afterwards

Cool Down – Lower your pulse

Stretch – 5 – 10 Minutes

Any questions or if you would like to try our classes in person please email paul@ukoutdoorfitness.com or Contact us 

Please note you try this work out at your own risk and if you feel unwell at any point please stop.


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- Julie Peers, Founding Member

I have been a UK outdoor fitness member for over 10 years!  Love the variety of instructors and locations, it never gets boring.  Paul did a fantastic job of moving online when COVID hit, the sessions have really helped to keep me sane during lockdowns.  Here’s to the next 10 years!

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- Charlotte English, Leeds

When I first started Bootcamp people I know used to comment, “You’re Brave!” I’ve found since joining 2 months ago it’s not as scary as people make out I have began a new way of living and it\’s good to see that it’s paying off by becoming fitter each week and seeing the lbs go the right way on the scales-downwards!! I have been to a number of sessions across available and each session has been fun and never the same as the last. All the instructors are encouraging and people within the group are positive too. It’s good to know someone will encourage you to press that little bit further than before because they know you can do it, even when you think you can't