{"id":266732,"date":"2025-11-07T01:26:10","date_gmt":"2025-11-07T01:26:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/266732\/"},"modified":"2025-11-07T01:26:10","modified_gmt":"2025-11-07T01:26:10","slug":"the-daily-50-is-a-great-everyday-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/266732\/","title":{"rendered":"The “Daily 50” Is a Great Everyday Bodyweight Workout"},"content":{"rendered":"

There\u2019s a lot of misinformation mucking up the fitness side of social media. But there\u2019s also some humble, actionable stuff out there if you know where to look (and your algorithm isn\u2019t cooked). Lately, I\u2019ve appreciated some videos extolling the praises of the \u201cDaily 50<\/a>,\u201d a bodyweight workout circuit built on four different moves:<\/p>\n

50 push-ups<\/p>\n

50 air squats<\/p>\n

50-second wall sit<\/p>\n

50-second plank <\/p>\n

That\u2019s it. You can split up that prescription however you\u2019d like (25 push-ups in the morning, the rest in the evening, for example), but the idea is to honor this list on a daily basis. Here\u2019s why I love it, plus one concern to keep in mind.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\"The
\n\t\t\t\t\t<\/a><\/p>\n

Compound Movements <\/p>\n

These are building block exercises, the sort of functional fare that keeps your body primed for its everyday tasks<\/a>. Three of these moves are included in a list that some trainers have dubbed \u201cthe Big 5<\/a>\u201d (planks, push-ups, burpees, mountain climbers and squats). Done right, and often, you\u2019ll build more than strength \u2014 you\u2019ll also improve your balance, mobility, range of motion and muscle endurance<\/a>.<\/p>\n

That\u2019s because these movements recruit muscles in areas that lifters have a tendency to ignore (obliques, forearms, ankles, etc.). Engaging these on a daily basis will help you build real, sustainable strength. It\u2019s also notable that half the workout is a pair of isometric holds, which are fantastic<\/a> for cultivating strength without putting too much strain on your joints.<\/p>\n

Fast and Free<\/p>\n

Those holds add up to just 100 seconds, so depending on how long it takes you to knock out 50 push-ups and 50 air squats (five minutes? 10?) you have a bite-sized burner on your hands. Past studies have explored how beneficial \u201cexercise snacking<\/a>\u201d is for long-term health \u2014 not just muscle-building \u2014 and this workout would certainly fit under that banner. <\/p>\n

It\u2019s perfectly free, of course, and crucially, a workout you can take on the road. If you\u2019re used to performing it all the time, it\u2019ll be easier to pencil it in and retain your strength during a tricky stretch of work or a boozy vacation. You don\u2019t have to do it every single day, in spite of the catchy name. You just need to remember it\u2019s there for you and deploy it accordingly.<\/p>\n

Set Some Expectations<\/p>\n

Push-ups, air squats, planks and wall sits aren\u2019t all that complicated. They\u2019re not going to turn you into Jason Mamoa. And it\u2019s likely that if you did them every day, just the same way, with no other strength routine, your body would adapt to the regimen and settle into some sort of plateau. (On the planking front alone, you\u2019d be shocked how quickly you can work up to a two-minute plank hold.)<\/p>\n

So if you\u2019re chasing hypertrophy, you need to go to the gym (or, at the least, mix in more complex movement patterns). I\u2019d recommend the Daily 50 more as A) a base camp to buttress your other wellness goals and B) as a boot camp when you\u2019ve lost your way a little bit \u2014 which happens to the best of us. It\u2019s injury-conscious, easily adaptable (i.e. you could do more reps or perform the push-ups with parallel bars) and gives you the chance to earn a quick, mood-boosting win.<\/p>\n

Not sexy enough? Okay, fine. There is a not-insignificant chance that adding this routine to your life will give you a leaner, more shredded body than the one you\u2019re living in today. Go get \u2019em.<\/p>\n

\t\t\t\t\t\t\tMore Like This<\/p>\n

The Charge will help you move better, think clearer and stay in the game longer. Subscribe to our wellness newsletter<\/a> today.<\/p>\n","protected":false},"excerpt":{"rendered":"There\u2019s a lot of misinformation mucking up the fitness side of social media. But there\u2019s also some humble,…\n","protected":false},"author":2,"featured_media":266733,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,84],"class_list":{"0":"post-266732","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ca","9":"tag-canada","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/266732","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=266732"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/266732\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/266733"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=266732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=266732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=266732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}