Day 21 Bodyweight Workout Plan

Day 21 Exercises

High Knee Jumps
Wall Hand Walkout
1 Leg Hip Bridge
Invisible Chair

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 (high knee jumps) as you can. Take a 10 second rest before moving on to the 2nd (wall hand walkout), 3rd (1 leg hip bridge) and 4th (invisible chair) 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 20 high knee jumps, 10 wall hand walkouts, 40 one leg hip bridges and 30 seconds of invisible chair on the 1st round, then type in 20, 10, 40 and 30 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 Day 27. If you really don't want to share your scores online, save them on a spreadsheet or write them down on a piece of paper.

1. High Knee Jumps

This one‘s a killer. It‘ll get your quads burning and your heart racing. Start in a squat position with your hands by your sides. Simultaneously throw your hands up and jump as high as you can. As you reach the apex of your jump, bring knees up so that your thighs are parallel to the floor and slap your hands on your knees. Fall down to a squat and start over. Keep your back straight through the whole move. Exhale as you jump and in-hale as you land. Take breaks when you need to. Add a score of 1 every time you slap your knees.

2. Wall Hand Walkouts

Find a wall and put your back to it. Set yourself in a plank po-sition with your hands on the floor and your feet on the wall. Keep your arms straight. Your body should be parallel to the floor. This is your starting position. Now walk back with your hands and feet until your body is almost vertical against the floor. Don‘t go too far or you‘ll lose your balance. Keep your body straight the whole time. Walk back down until your body is horizontal again. Breathe regularly. Add a score of 1 every time you perform a full cycle.
Alternative: If you find the move too hard, simply put yourself in a handstand and hold the position for as long as possible. Score it like a plank.

3. 1 Leg Hip Bridge

Face a chair and sit down on the floor. Lay your back on the floor and put your feet on the base of the chair with your knees at 90 degrees. While keeping your left foot on the chair, lift your right foot in the air so that your left leg is straight. This is your starting position. Now raise your bottom until your leg and torso form a straight line. Come back down to finish the move. Alternate legs on the next round. Score every cycle.

4. Invisible Chair

Stand up straight with your feet a little more than shoulder-width apart. Raise your hands up in the air and slowly lower your body until your knees are at a 90 degree angle. Keep your chest up and look straight ahead. You should give the illusion that you are sitting on an invisible chair. Your score is based on how long you can stay in the position with good form. If you hold the invisible chair for 40 seconds, write down 40 on your log sheet.

Take breaks if you need to. Good luck!