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.
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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.
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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.
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Just 1 more day!