Monday 20 February 2012: 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

Sunday 19 February 2012: REST

REST DAY

Saturday 18 February 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 17 February 2012: 30/90 CALS + CARDIO

30/90 PUSH-UPS / PULL-UPS + CARDIO

Perform five of the following circuits in twenty minutes.

• 30 seconds - A set of Push-ups
• 90 seconds - Cardio
• 30 seconds - A set of Pull-ups
• 90 seconds - Cardio

The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.

Cardio Suggestions:

• Jump Rope or Jumping Jacks or Squats
• Burpees or Squat Thrusts
• Running or Powerwalking
• Dumbbell/Kettlebell/Sand-jug Swings
• Heavy Bag Punching or Shadowboxing

Substitutions for Intermediate and Basic:

• Push-ups - Knee Push-ups
• Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows

Thursday 16 February 2012: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

• Run 5 minutes
• Repeat eight times:
  Sprint 15 seconds
  Recover 1 minute
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat six-eight times:
  Sprint 15 seconds
  Recover 60-85 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat four-six times:
  Sprint 15 seconds
  Recover 85-120 seconds
• Powerwalk 5 minutes

Tuesday 14 February 2012: CONDITIONING

CONDITIONING CIRCUITS

Complete as many circuits as possible in twenty minutes.

Advanced:

• 30 seconds - Walking Lunges
• A set of Burpees
• Bear Crawl back to start
  (Or 30 sec. crawl)

Intermediate - Basic:

• 20-30 seconds - Walking Lunges
• A set of Squat Thrusts
• Bear Crawl back to start
  (Or 20-30 sec. crawl)

Monday 13 February 2012: 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 Squats30/30
  -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

Sunday 12 February 2012: REST

REST DAY