Day 13 Bodyweight Exercises

Day 13 Exercises

Jump Squats
Indian Lift
Alternating Splits
Dips

Score your lowest round only

Post your results!

Tabata Protocol

You know the drill, we're doing the same exercises as Week 4. The Tabata protocol consists of 4 exercises. For each exercise, work for 20 seconds and rest for 10 seconds. Repeat 8 times (rounds) for a total of 4 minutes per exercise. After the 8th rest, move on to the next exercise. So you'll be doing 8 rounds of jump squats, followed by 8 rounds of indian lifts, followed by 8 rounds of alternating splits and 8 rounds of dips. Total workout time is 16 minutes. Good luck!

Scoring your Tabata workout

Record only the lowest number of reps you were able to complete for each exercise. For example, if you do 18 jump squats followed by 18, 16, 14, 11, 13, 13, 12, write down 11 as your score because that's the lowest number of jump squats you were able to push through. Do the same for Indian lifts, alternating splits and dips. 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. Jump Squats

Position your feet just a little over shoulder-width apart with your arms relaxed at your sides. While keeping your torso up, lower your body until your thighs are parallel with the ground. At the same time, bring both your hands up in front of your torso. Keep your back straight the whole time. This is your start-ing position. Throw your hands down and jump as high as you can. Land back into a squat. Inhale on your way down, exhale when you push yourself back up. Score it just like standard squats. If you jump 10 times, log 10 as your score.

2. Indian Lift

Method 1: Start by sitting Indian style with your back straight and your legs crossed. Place your hands by your sides, about a third of the way from your buttocks to your knees. Tighten your core and press against your hands to lift up your whole body.
Method 2: If you can't do it, sit down on a chair normally. Then grab the seat with your hands, one on each side (or on the front), and lift yourself up.
Breathe regularly and stay in this position for as long as possible. If you hold the Indian lift for 10 seconds, write down 10 on your log sheet

3. Alternating Splits

Lunge with your right foot forward, then jump into a left-foot lunge. Jump back into a right foot lunge and repeat until time runs out or you reach your goal. Jump as fast as you can from one lunge to the next. These are what we call alternating splits. Exhale as you jump up, inhale as you land. Add a score of 1 for every lunge you perform. If you lunge 5 times on the right and 5 times on the left, write down 10 as your score.

4. Dips

Find an elevated surface such as a chair, bench, stool or coffee table. Face away from the elevated surface and grab its edge with both hands. Walk your feet forward until your body forms a straight line from shoulders to ankles. You are now in the starting position. To perform a dip, lower your body by bend-ing your elbows to 90 degrees then push yourself back into the starting position. Add a score of 1 every time you cycle from starting position to ending position.

Go as fast as you can with good form!