Day 34 Bodyweight Workout

Day 34 Exercises

Heel Touches
Pulse Ups
Leg Over Crunches
Alternating Crunches

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 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.

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.

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