Day 14 Bodyweight Workout

Day 14 Exercises

Diamond Push-ups
Wall Squat
Side Tri Rise
Mountain Climbers

Score your lowest round only

Post your results!

The 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 diamond push-ups followed by 18, 16, 14, 11, 13, 13, 12, write down 11 as your score because that's the lowest number of diamond push-ups you were able to finish. Do the same for wall squats, side tri rises and mountain climbers. 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. Diamond Push-ups

Make an L shape with your left hand and a reverse L shape with your right hand. Put your hands together so that your index fingers and your thumbs touch each other. This is a diamond shape. Put yourself into push-up position with your hands in the diamond shape under your chest. Lower your body, your heart should be right over the diamond shape. Push yourself back up to complete the move. If the move is too hard, move your hands apart a few inches and try again.

2. Wall Squat

Stand with your back against a wall and your feet shoulder width apart. Slide down the wall and walk your feet out until your knees are bent at 90 degrees. Let your arms hang by your side. Do not use your hands or arms to hold yourself. Stay in this position for as long as possible. Your score is based on how long you can stay in the position with good form. If you hold the wall squat for 40 seconds, write down 40 on your log sheet.

3. Side Tri Rise

Lie down on your right side. Place your right hand on your left shoulder and your left hand on the floor, under your right arm pit. Push up and straighten your arm to lift your upper body off the floor. Inhale when you go down, exhale when you come up. Add one point every time you cycle from starting to ending position. Alternate sides the following round.

4. Mountain Climbers

Start in a straight arms plank position. Bring your right knee towards your chest and put your foot on the ground. Your knee should be under your neck and your foot should be under your buttocks. Keep your left leg as straight as possible. Jump just high enough to shuffle your feet mid-air. When you land, your left leg will be in and your right leg will be straight out. Alter-nate your feet as fast as possible with good form. Breathe regu-larly. Score it like lunges.

Go as fast as you can with good form!