Tuesday 14 July 2009: ANIMAL CONDITIONING

ANIMAL CONDITIONING

Today's workout mimics various animal movements to facilitate cardio-strength conditioning.

• 30/30's - 30 seconds work, 30 seconds rest, repeat
• 15/45's - 15 seconds work, 45 seconds rest, repeat

Advanced:

• 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
  (Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.)
• 5 x 30/30 Crab Crawl (3x forward, 2x backward)
  (Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)
• 5 x 30/30 Kangaroo Jumps
  (Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)
• 5 x 15/45 Sprints
  (Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)

Intermediate and Basic:

• 5 x 30/30 Bear Crawl (3x forward, 2x backward)
  (Bend forward and walk on your hands and feet.)
• 5 x 30/30 Crab Crawl (3x forward, 2x backward)
  (Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)
• 5 x 30/30 Kangaroo Jumps
  (Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)
• 5 x 15/45 Sprints
  (Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)

Post results to Comments. 

Monday 13 July 2009: 30/30 CALS CIRCUITS

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

Post results to Comments.

Sunday 12 July 2009: REST

REST DAY

Saturday 11 July 2009: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments. 

Friday 10 July 2009: JJ + PU CHALLENGE

JUMPING JACK + PUSH-UP CHALLENGE

 

Today's workout involves two ten-minute challenges.

• For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.
• During the second ten minutes, perform as many push-ups as possible.

Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

 

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Thursday 9 July 2009: 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

Post results to Comments.

Wednesday 8 July 2009: PULL LADDERS + PU

PULL-UP LADDERS + SET OF PUSH-UPS

 

Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.

 

To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.

 

Advanced:

• Ladders of Pull-ups/Chin-ups
• Sets of Regular Push-ups

Intermediate and Basic:

• Ladders of Partial or Assisted Pull-ups or Body Rows
• Sets of Regular, Knee, or Countertop Push-ups

Post results to Comments.