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 3 with your score from Day 6 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 27 squat-touch-reaches, 18 reverse lunges, 17 drop squats and 50 seconds of straight plank on Day 2 and 10, 8, 8, 20 on Day 5. So his goals for today are (27 + 10) x 3 = 111 squat-touch-reaches, (18 + 8) x 3 = 78 reverse lunges, (17 + 8) x 3 = 75 drop squats and (50 + 20) x 3 = 210 seconds of straight 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. Squat-Touch-ReachPosition your feet just a little over shoulder-width apart and put your arms straight in the air. While keeping your torso up, lower your body and your arms until you can touch the floor with your fingertips. Come back up to your starting position to complete the move.
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2. Reverse LungesStand in a straight and relaxed position. Step back with your right 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. Count every lunge.
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Save time by resting less!