Day 30 Bodyweight Workout

Day 30 Exercises

Table Kicks
Ski Jumps
Butt Lifts
Handstand Push-ups

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 (table kicks) as you can. Take a 10 second rest before moving on to the 2nd (ski jumps), 3rd (butt lifts) and 4th (handstand push-ups) 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 50 table kicks, 40 ski jumps, 35 butt lifts and 15 handstand push-ups on the 1st round, then type in 50, 40, 35 and 15 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. Table Kicks

Squat down until your hands reach the floor. Walk your hands back until you are in a table top position: knees bents at 90 degrees and arms straight under your shoulders. Kick your left leg up to a horizontal position. Bring your left leg back down and simultaneously kick your right leg up. Go as fast as you can and breathe regularly. Add a score of 1 every time you switch legs.

2. Ski Jumps

Squat down and put your hands by your sides. Jump as high and far as you can to your side. Throw your hands up to help give yourself momentum on the jump. Land softly back into a squat. Repeat the move, this time jumping to the other side, to get back to your starting position. Inhale as you go down, exhale as you jump up. Add a score of one every time you jump.

3. Butt Lifts

Get on your hands and knees and keep your back flat. Lift up your right leg until it is parallel to the floor. This is your starting position. Using your left leg, raise your butt up as high as you can. Come back down to complete the move. Do not let your knee hit the floor on the way down. Add a score of 1 every time you perform a full cycle. Alternate legs on the next round.

4. Handstand Push-ups

Facing the wall, or facing away from the wall, put yourself in a hand stand position. Place your hands a little over shoulder-width apart and keep your body straight. Look in front of you. Bend your elbows until your head just touches the floor. Push yourself back up to your starting position. If you feel like you‘ve reached your maximum, stop! We don‘t want you falling on your head. Add a score of 1 every time you cycle from starting to ending position. Inhale as you come down, exhale as you push yourself back up.

Go as fast as you can with good form!