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