Day 24 Bodyweight Workout Plan

Day 24 Exercises

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

Score your lowest round only

Post your results!

The Tabata Protocol

We're doing the same exercises as Day 21. 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 high knee jumps, followed by 8 rounds of wall hand walkouts, followed by 8 rounds of 1 leg hip bridges and 8 rounds of invisible chair. 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 20 high knee jumps followed by 20, 18, 16, 10, 12, 11, 11, write down 10 as your score because that's the lowest number of high knee jumps you were able to perform. Do the same for the other 3 exercises. 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. High Knee Jumps

This one's a killer. It'll get your quads and your heart racing. Start in a squat position with your hands by your side. Simultaneously throw your hands up and jump as high as you can. As you reach the apex of your jump, bring your 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 inhale 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 Bridges

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!