Day 25 Bodyweight Exercises

Day 25 Exercises

Burpees
Cross Hops
Cliff Scalers
Incline 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 19 with your score from Day 22 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.

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. 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 into 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.

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