Day 12 Bodyweight Workout

Day 12 Exercises

Snowboarder's 180
Plank In & Out
Jump Kicks
Dive Bomber

Score your 1st round only

Post your results!

The Fifty Ten Protocol

There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (snowboarder's 180) as you can. Take a 10 second rest before moving on to the 2nd (plank in and outs), 3rd (jump kicks) and 4th (dive bombers) exercises. Once you've completed all 4 exercises, you've covered Round 1. Do it again 3 more times to complete Rounds 2, 3 and 4. Total workout time is 16 minutes.

Scoring your Fifty Ten workout

Write down the number of reps your performed for each exercise on Round 1 only. For example, if you manage to do 30 snowboarder 180s, 23 planks in and out, 29 jump kicks and 10 dive bombers on the 1st round, then type in 30, 23, 29 and 10 on to the top right corner of this page. Click on "Post your results" to record your score, this will post your numbers on your wall. You can hide them from your friends if you want, but I encourage you to share your numbers as a motivator. Keep your numbers handy, you will need them for Week 6.

1. Snowboarder's 180

For this exercise you will need a snowboard. Nah, I‟m just messing with you; a pulse and some determination will do just fine. While keeping your torso up, squat down until you can touch the floor with the tip of your left hand. This is your starting position. Jump 180 degrees and land squatted down with your right hand where your left hand just was. Jump back into your starting position to complete the move. Add a score of 1 every time you get airborne.

2. Plank In & Outs

Start in a straight-arms plank position. Jump your knees in towards your chest with your feet under your buttocks. Jump back into a straight-arms plank to finish your move. Go as fast as you can with good form. Add a score of 1 every time you jump your knees in.

3. Jump Kicks

Stand up and put your fists in front of your face as if you were protecting yourself in a boxing match. Kick your right leg up as high as you can. As you bring it back down, kick your left leg up. You should be in the air momentarily. Keep hopping and kicking as high and as fast as possible. Alternate legs every time you kick. This is a very rapid exercise so it‟s important that you breathe properly. Beware not to hyperextend your knees and keep your chest and head up. Add a score of 1 every time you kick your foot out.

4. Dive Bombers

Put yourself in a straight-arms plank. Slowly walk your feet up towards your shoulders until your body forms an inverted V. Adjust your feet so that they are a little over shoulder width apart. Now imagine there is a fence in front of you and dive under it. Point your upper body up as you come out from under the fence and straighten your arms. Reverse the movement to come back into your starting position. Breathe regularly. Add a score of 1 for every time you cycle from starting to ending position.

Go as fast as you can with good form!