Day 29 Bodyweight Workout

Day 29 Exercises

Staggered Push-ups
Sprinter's Squats
Air Force Crunches
Lalanne Plank

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 (staggered push-ups) as you can. Take a 10 second rest before moving on to the 2nd (sprinter's squats), 3rd (air force crunches) and 4th (Lalanne plank) 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 staggered push-ups, 26 sprinter's squats, 32 air force crunches and 30 seconds of Lalanne plank on the 1st round, then type in 30, 26, 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. Staggered Push-ups

Ah, enough of the abs exercises! First, put yourself in a push-up position. Now move your right hand 1 hand-length forward and your left hand 1 hand-length backwards. Perform a push-up. Explode back up and shuffle your hands as you land. Your right hand is now at the back and your left hand is now forward. Keep going as fast as you can with good form. Breathe in as you go down, exhale as you explode up. Score it like standard push-ups.

2. Sprinter's Squats

Stand straight and bend your right knee so that your right shin is parallel to the ground. Bring your hands up as if you were a boxer protecting himself. This is your starting position. Bend your left knee until your thigh is parallel to the ground and touch your left foot with your hands. Keep your right knee bent this whole time so that your right foot never touches the ground. Repeat the move with the same leg until your time is over or you‘ve reached your reps goal. Inhale as you come down, exhale as your push yourself back up. Add 1 point for every sprinter‘s squat you perform. Alternate sides on the next round.

3. Air Force Crunches

Lie down on your back and bend your knees so that your feet are flat on the ground. Place your hands across your chest with your fingertips touching your shoulders. Look up at the ceiling. While keeping your arms snug against your torso, contract your abdominals to lift your upper body off the floor. Keep going until your elbows touch your thighs. Lower yourself back down in a controlled manner. Add a score of 1 every time you complete a crunch.

4. Lalanne Plank

This move is based on Jack Lalanne‘s famous push-ups. First, put yourself in a straight plank position. Slide your hands forward until your body is completely straight and your torso is about 4‖ off the floor. Look at your hands. Hold this position as long as possible. If you need a break, slowly come down to your knees, gather yourself and then get right back into it. Breathe regularly. Score it like the standard plank.

Go as fast as you can with good form!