Day 4 Bodyweight Workout

Day 4 Exercises

Squats
Push-ups
Lunges
Plank Bridge

Score your lowest round only

Post your results!

The Tabata Protocol

We'll be doing the same exercises as last week, so you know the moves already. The Tabata protocol consists of 4 exercises. For each exercise, work for 20 seconds and rest for 10 seconds. Repeat 8 times (rounds) for a total of 4 minutes per exercise. After the 8th rest, move on to the next exercise. So you'll be doing 8 rounds of squats, followed by 8 rounds of push-ups, followed by 8 rounds of lunges and 8 rounds of plank bridge. Total workout time is 16 minutes. Good luck!

Scoring your Tabata workout

Record only the lowest number of reps you were able to complete for each exercise. For example, if you do 18 squats followed by 18, 16, 14, 11, 13, 13, 12, write down 11 as your score because that's the lowest number of squats you were able to push through. Do the same for push-ups, lunges and plank bridge. 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. Keep your numbers handy, you will need them for Week 3.

1. Squats

Position your feet a little wider than shoulder-width apart with your arms relaxed at your sides. While keeping your torso up, lower your body until your thighs are parallel with the ground. At the same time, bring both your hands up in front of your torso. Keep your back straight the whole time. Come back up to your starting position to complete the move. If you perform 10 squats, type in 10 on the score box.

2. Push-ups

Lie stomach down on the floor, feet together. Place your hands under your shoulders and push yourself up into a straight plank. Look forward and keep your back straight. Lower your body until either your torso or your chin touches the floor. Then push yourself up again. Add a score of 1 every time you perform a proper form push-up. Record your score on the top right corner of this page.

3. Lunges

Stand in a straight and relaxed position. Step forward with your left foot and simultaneously bring your right knee down an inch from the floor so that your left quadriceps is horizontal with the ground. Push yourself back up to a standing position and start over with the other leg. Add a score of 1 for every lunge you perform. If you lunge 5 times on the right and 5 times on the left, key in 10 on your score field.

4. Plank Bridge

Lie face down on the ground and push yourself up onto your toes and elbows. Keep your back straight and your stomach tucked in. Don‟t let your hips go up and don't let your stomach sag. Look a foot in front of you. Hold this position for as long as you can. Your score is based on how long you can stay in the position with good form. If you hold the plank for 20 seconds, write down 20 as your score.

Go as fast and as hard as you can with good form!