Day 22 Bodyweight Workout

Day 22 Exercises

Burpees
Cross Hops
Cliff Scalers
Incline Dips

Score your lowest round only

Post your results!

The Tabata Protocol

You know the drill, we're doing the same exercises as Day 19. 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 burpees, followed by 8 rounds of cross hops, followed by 8 rounds of cliff scalers and 8 rounds of incline 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 10 burpees followed by 10, 8, 6, 4, 5, 5, 5, write down 4 as your score because that's the lowest number of burpees you were able to push through. Do the same for cross hops, cliff scalers and incline 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 next week.

1. Burpees

The burpee is one of the best full body exercises out there and my personal favorite. Start in a standing position and drop into a straight arms plank. Perform a push-up. Now hop your feet in towards your chest and jump up as high as you can. As you land, get yourself into a push-up and start all over again. Remember to breathe. Add a score of 1 for every time you cycle from the starting position to the ending position. If you do 10 burpees, log 10 as your score.

2. Cross Hops

From a stand, lift your left leg and balance all your weight onto your right leg. Now, hop forward, backward, left and right to form a cross with your foot. Stay on the ball of your foot the whole time, do not let your heel touch the ground. Cover as much distance as you can. Alternate foot on the next round. Breathe regularly. Add a score of 1 every time you complete a full cross.

3. Cliff Scalers

For this move, you will need a little more room than usual. Position yourself into a straight-arm plank. Perform one push-up. Then, keeping your arms and body straight, take two steps to the right, moving sideways like a crab. Perform another push-up. Take two steps to the left to get back into your starting position. Keep going as much as you can to get the highest score. Add a score of 1 for every push-up you perform. If you do one push-up, move to the right, do another push-up, move to the left and do a final push-up, write down 3 on your log sheet.

4. Incline Dips

For this exercise, you‘ll position your body the opposite of the dips: put your hands on the floor and your feet up on the elevated surface. To perform an incline dip, lower your body by bending your elbows to 90 degrees then push yourself back in-to the starting position. Inhale as you go down, exhale as you push up. Add a score of 1 every time you cycle from starting position to ending position.

Take breaks if you need to. Good luck!