Day 16 Bodyweight Workout

Day 16 Exercises

Jump Squats
Indian Lift
Alternating Splits
Dips

I did it all in

Retrieve your goals!

The Time Attack Protocol

Alright, this is the third and last time you'll be doing these exercises, so give it all you've got! Next week, you'll get a brand new batch of cool stuff. For today's workout, instead of performing a maximum numbers of reps in a specific time, you're going to do a specific number of reps in minimum time. For each exercise, add your score from Day 10 with your score from Day 13 and multiply the result by 3. That's your reps goal for today. You can do your exercises in any order, jump from one to the other at any time and take rests whenever you want. Your mission is to complete all your exercises as fast as possible. Kudos if you can make it in under 16 minutes.

If you are logged in to your facebook account, this page has already calculated your goals for today and you can see your numbers on the top right corner. If not, you can still calculate it manually. My friend scored 34 jump squats, 27 seconds of Indian lift, 23 alternating splits and 20 dips on Day 10 and 18, 5, 12, 15 on Day 13. So his goals for today are (34 + 18) x 3 = 156 jump squats, (27 + 5) x 3 = 96 seconds of Indian lift, (23 + 12) x 3 = 105 alternating splits and (20 + 15) x 3 = 105 dips.

Scoring your Time Attack workout

Just enter your goals (if they're not already there) and the time it took you to finish the workout at 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.

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.

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.

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.

Save time by resting less, not by going too fast!