Day 36 Bodyweight Workout

Day 36 Exercises

Table Kicks
Ski Jumps
Butt Lifts
Handstand Pushups

I did it all in

Retrieve your goals!

The Time Attack Protocol

This is the last day! 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 30 with your score from Day 33 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.

This is the final workout!

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.