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Tuesday 1 April 2014: J-SQ + BW-SQ #1

JUMP SQUATS, BODYWEIGHT SQUATS #1

Today's workout uses the 30/30 interval pattern (30seconds work, 30seconds rest, repeat).

Advanced - Intermediate:
  • 10 minutes - 30/30 Squat Jumps
    (e.g. half, full, jump-overs, etc.)
  • 10 minutes - 30/30 Bodyweight Squats
    (e.g. Hindu, Sumo, Deep Knee Bend, etc.)
Basic:
  • 5 minutes - 30/30 Jumping Jacks
  • 5 minutes - 30/30 Half-Squats
  • 5 minutes - 30/30 Jumping Jacks
  • 5 minutes - 30/30 Half-Squats

Monday 31 March 2014: 30/30 CALS CIRCUIT

30/30 CALISTHENICS CIRCUIT

Complete 5 rounds of the following circuit in twenty minutes.

30/30 = 30 seconds work, 30 seconds rest

Advanced:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats
Intermediate:
  • 30/30 Partial, Assisted, or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats
Basic:
  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half- Squats

Thursday 27 March 2014: SPRINT + JUMP

SPRINT + JUMP

Complete ten circuits of the following in twenty minutes.

Advanced:
  • Sprint: 15 seconds
  • Tuck Jumps: 5 seconds
    (Perform a squat jump but in midair bring your knees to your chest.)
  • Rest: 100 seconds
Intermediate:
  • Sprint: 15 seconds
  • Squat Jumps: 5 seconds
    (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)
  • Rest: 100 seconds
Basic:
  • Sprint: 10-15 seconds
  • Half-Squat: 10 seconds
    (Squat until your thighs are almost parallel to the ground.)
  • Rest: 95-100 seconds

Wednesday 26 March 2014: POWER CALS

Physical Culture Classics

THREE POWERFUL CALISTHENICS
Repeat the following circuit for twenty minutes.

Advanced - Intermediate:
  • Dive Bomber or Hindu Push-ups
  • Reverse or Hindu Squats
  • Atlas Push-ups
    Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.
Basic:
  • Yoga Push-upsYoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
  • Countertop or Atlas Push-ups
Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Tuesday 25 March 2014: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:
Intermediate:
Basic:

Monday 24 March 2014: FIFTEEN MINUTES

FIFTEEN MINUTES

The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.

You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.

Advanced:
  • 1 minute: Max Pull-ups
  • 1 minute: Max Sit-ups
  • 1 minute: Max Push-ups
  • 2 minutes: Max Squats
  • 10 minutes: High Intensity Cardio
    (E.g. Skip rope fast, Sprints, Running, Burpees, etc.)
Intermediate:
  • 1 minute: Max Partial Pull-ups or Body Rows
  • 1 minute: Max Sit-ups or Crunches
  • 1 minute: Max Push-ups (go to your knees if necessary)
  • 2 minutes: Max Squats or Half-Squats
  • 10 minutes: Intense Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)
Basic:
  • 1 minute: Max Body Rows
  • 1 minute: Max Crunches
  • 1 minute: Max Knee Push-ups
  • 2 minutes: Max Half-Squats
  • 10 minutes: Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, etc.)

Monday 17 March 2014: SPARTAN RUN #2

SPARTAN RUN #2

30/30 = 30 seconds work, 30 seconds rest

Advanced:
  • Run 5 minutes
  • Repeat twice:
    30/30 Pull-ups
    30/30 Sit-ups
    30/30 Burpees
    30/30 Squats
    30/30 Bear Crawls (substitute Crab Crawls on second circuit)
  • Run 5 minutes
Intermediate:
  • Run-walk 5 minutes
  • Repeat twice:
    30/30 Partial, Assisted or Jumping Pull-ups
    30/30 Sit-ups or Crunches
    30/30 Squat Thrusts
    30/30 Squats
    30/30 Bear Crawl (substitute Crab Crawls on second circuit)
  • Run-walk 5 minutes
Basic:
  • Powerwalk 5 minutes
  • Repeat twice:
    30/30 Body Rows
    30/30 Crunches
    30/30 Jumping Jacks
    30/30 Half-Squats
    30/30 Bear Crawl (substitute Crab Crawls on second circuit)
  • Powerwalk 5 minutes

Saturday 15 March 2014: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.