Day 35 Bodyweight Workout

Day 35 Exercises

Staggered Pushups
Sprinter's Squats
Air Force Crunches
Lalanne Plank

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 29 with your score from Day 32 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. 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.

Just 1 more day!