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 28 with your score from Day 31 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. 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.
 |
|
|
Save time by resting less, not by going too fast!
