Day 26 Bodyweight Workout Plan

Day 26 Exercises

Crocodile Pushups
Deck Squat Jumps
1 Leg Wall Squat
Jack Knives

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 20 with your score from Day 23 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. Crocodile Push-ups

Much like the cliff scalers, this is an advanced push-up exercise. But instead of stepping sideways in between push-ups, you‘ll be stepping forward and backward as you perform the push-ups. Get yourself into push-up position and take a step forward by advancing your right hand and your right leg. Now bring your left hand and your left leg forward to complete the second step. Keep going until you‘ve taken 8 steps or you‘ve run out of room. Then, do the same thing backwards to get back to your starting position. Keep your core tight and your back straight. Don‘t wuss out on the movement, bend your elbows at least 90 degrees every time. Inhale when you go down, exhale when you come up. Score it like standard push-ups.

2. Deck Squat Jumps

Stand up straight with 8 to 10 feet of room behind you. Jump up as high as you can. When you land, squat down until your glutes hit the floor and roll back. Bring your knees to your chest and straighten your legs so that your feet are behind your head. This is your ending position. Without using your hands, rewind your moves and jump up as high as you can. Breathe properly. Add one point every time you cycle from starting to ending position. Practice this move a few times before you start the routine.

3. 1 Leg Wall Squats

This is just like a standard wall squat except you‘ll be doing it on 1 leg. Start in a wall squat position and slowly raise your right leg until it‘s parallel to the floor. Don‘t use your hands. Keep this position for as long as possible. Take a pause if you need to, then get back into position. Your score is based on how long you hold the position in proper form, pauses don‘t count toward your score. Alternate legs on the next round.

4. Jack Knives

Let‘s build your shoulders. Put yourself in a straight-arms plank. Pivot your hands inward so that you‘re your fingers face each other. Slowly walk your feet up towards your shoulders until your body forms an inverted V. Now bend your arms until your head touches the floor. Keep your core tight. Push your-self back up into your starting position. Inhale as you go down, exhale as you push up. Add a score of one every time you cycle from starting to ending position.

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