Day 8 Bodyweight Exercises

Day 8 Exercises

Elevated Push-ups
Bird Dog
Squat Pulses
Superman

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 2 with your score from Day 5 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 34 elevated push-ups, 18 bird-dogs, 50 seconds of squat pulses and 50 seconds of superman on Day 2 and 4, 11, 6, 20 on Day 5. So his goals for today are (34 + 4) x 3 = 114 elevated push-ups, (18 + 11) x 3 = 87 bird dogs, (50 + 6) x 3 = 168 seconds of squat pulses and (50 + 20) x 3 = 210 seconds of superman.

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. 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.

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.

Save time by resting less!