Day 28 Bodyweight Workout

Day 28 Exercises

Heel Touches
Pulse Ups
Leg Over Crunches
Alternating Crunches

Score your 1st round only

Post your results!

The Fifty Ten Protocol

This is abs day! There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (heel touches) as you can. Take a 10 second rest before moving on to the 2nd (pulse ups), 3rd (leg over reverse crunches) and 4th (alternating crunches) exercises. Once you've completed all 4 exercises, you've covered Round 1. Do it again 3 more times to complete Rounds 2, 3 and 4. Total workout time is 16 minutes.

Scoring your Fifty Ten workout

Write down the number of reps your performed for each exercise on Round 1 only. For example, if you manage to do 30 heel touches, 27 pulse ups, 32 leg over reverse crunches and 30 alternating crunches on the 1st round, then type in 30, 27, 32 and 30 on to 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. Keep your numbers handy, you will need them for the last week. If you really don't want to share your scores online, save them on a spreadsheet or write them down on a piece of paper.

1. Heel Touches

Lie down on your back and bring your knees up so that your thighs are perpendicular to your calves. Put your hands palm down by your sides. Raise your shoulders slightly off the floor and look up to the ceiling. This is your starting position. Now use your abdominals to crunch up and touch your heels with your finger tips. Come back down to your starting position to complete the move. Exhale as you crunch up, inhale as you come back down. Add a score of 1 for every time you cycle from the starting position to the ending position. If you do 40 heel touches, log 40 on your sheet.

2. Pulse Ups

Lie down on your back with your hands palm down by your sides. Bring your legs up until they are perpendicular to the floor. Fight to keep your legs as straight as possible. This is your starting position. Now use your abs to lift your legs to-wards the sky until your butt is off the floor. Keep your legs vertical. Once you‘ve reached the apex, bring your legs and butt back down in a controlled manner. Breathe regularly. Add a score of 1 every time you cycle from starting to ending position.

3. Leg Over Reverse Crunches

Lie down on your back with your hands palm down by your sides. Bend your right knee enough so that your right foot can rest comfortably flat on the ground. Place your left leg over your right leg as if you were about to put your laptop on it. This is your starting position. Using your lower abs, pull your legs toward your chest. Go as far as you can and breathe regularly. Count 1 point for every time you cycle from starting to ending position.

4. Alternating Crunches

Lie down on your back and interlace your fingers behind your head. Bend your knees so that both your feet can comfortably rest flat on the ground. This is your starting position. Without moving your legs, simultaneously raise and twist your upper body toward your right knee. Come back down to your starting position before rising and twisting the other way. Exhale as you come up, inhale as you come back down. Add a score of 1 every time you crunch up.

Go as fast as you can with good form!