Day 7 Bodyweight Workouts

Day 7 Exercises

Squats
Push-ups
Lunges
Plank Bridge

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 1 with your score from Day 4 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. My friend scored 33 squats, 29 push-ups, 26 lunges and 50 seconds of plank on Day 1 and 17, 3, 10, 20 on Day 4. So his goals for today are (33 + 17) x 3 = 150 squats, (29 + 3) x 3 = 96 push-ups, (26 + 10) x 3 = 108 lunges and (50 + 20) x 3 = 210 seconds of plank.

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. 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.

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.

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.

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.

Save time by resting less, not by going too fast!