Day 5 Bodyweight Workout

Day 5 Exercises

Elevated Push-ups
Bird Dog
Squat Pulses
Superman

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 elevated push-ups, followed by 8 rounds of bird-dogs, 8 rounds of squat pulses and 8 rounds of superman. Total workout time is 16 minutes.

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 elevated push-ups followed by 18, 16, 14, 11, 13, 13, 12, write down 11 as your score because that's the lowest number of elevated push-ups you were able to complete with good form. Do the same for bird dogs, squat pulses and superman. 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. Elevated Push-ups

This is just like a simple pushup with your feet up on something. Use stair steps, a chair, a bench, a counter or anything you might have handy. Lower your body to your torso and push yourself back up to your starting position to complete the move. Inhale when you go down, exhale when you come up. Score it like standard push-ups.

2. Bird Dog

Get on your hands and knees and keep your back flat. Lift up your right leg back and your left arm forward until they form a straight horizontal line. Mark the position with a short pause and bring your leg and arm back down. Repeat with the opposite arm and leg. Breathe regularly. Add a score of one every time your arm and leg form a straight line.

3. Squat Pulses

First, put yourself in a squat position with your legs bent and hands in front of your torso. Now pulse up and down 2 to 3 inches for as long as you can. Keep your back straight and look forward. Breathe regularly. Your score is based on how long you can keep pulsing with good form. If you can do it for 17 seconds, write down 17 on your log sheet.

4. Superman

Lie face down on the floor with your arms straight out in front of your head. Simultaneously raise your legs and arms as high as you can. Keep your arms and legs straight. Hold the position for as long as possible. Breathe regularly. Your score is based on how long you can stay in the position with good form. If you hold the position for 20 seconds, write down 20 as your score.

Go as fast as you can with good form!