Monday 28 August 2006: 30/30 CALISTHENICS

30/30 CALISTHENICS

Today's workout uses the now familiar 30/30 work pattern (30seconds work, 30 seconds rest, repeat) to perform four different strength building exercises.

Advanced:

  • 5 minutes - 30/30 Pull-ups and/or Chin-ups
  • 5 minutes - 30/30 Sit-ups and/or Leg Levers
  • 5 minutes - 30/30 Push-ups
  • 5 minutes - 30/30 Squat Jumps

Intermediate:

  • 5 minutes - 30/30 Assisted or Partial Pull-ups/Chin-ups
  • 5 minutes - 30/30 Sit-ups or Crunches
  • 5 minutes - 30/30 Push-ups (go to your knees if necessary)
  • 5 minutes - 30/30 Bodyweight Squats

Basic:

  • 5 minutes - 30/30 Body Rows
  • 5 minutes - 30/30 Crunches
  • 5 minutes - 30/30 Knee or Countertop Push-ups
  • 5 minutes - 30/30 Half Squats

Post results to Comments.

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7 comments:

Kirstie said...

27 assisted chin-ups
79 crunches
35 PUs (regular)
64 squats
good workout!

JME said...

Pull-ups/Chin-ups: 28r
(11P,6C,4C,3P,4C)

Sit-ups: 104r
(23,21,21,20,19)

Push-ups: 95r
(29,20,16,16,14)

Standing Long Jumps:
1st 30sec - 3jumps (best:6' 11-1/2")
2nd 30sec - 3jumps (best:7' 1/2")
3rd 30sec - 3jumps (best:7' 2-7/8")

Full Squat Jumps: 11r, 10r

davidd said...

I did:
50 B.R. (10 x 5)
125 Crunches (25 x 5)
50 Pushups (10 x 5)
75 Full Squats (15 x 5)

Janet did:
26 B.R. (5,5,6,5,5)
120 Crunches (20,26,20,26,28)
80 Counter pushups (16 x 5)
90 half squats (18 x 5)

Neil said...

Pullups/Chinups: 25
(9,5,4,5,4)

Abs:
35 Leg Levers
27 Situps
50 Bicycles
20 Situps
20 Supermans

Pushups: 63
(17,14,12,10,10)

Squat Jumps: 60
(16,14,14,13,13)

Plus I'm moving this week, so that's a bunch of boxes. Good workout.

JME said...

Great job everyone.

Neil: Good work getting your workout in while moving. I'm sure most of us can relate firsthand to the difficulty of making time for training under adverse circumstances.

Mark said...

Didn´t have access to a watch, clock or chin-up bar.
Did:

Hindu squats - 20 reps
Knee push-ups - 20 reps
Sit-ups - 20 reps

for 5 rounds!!!

Don said...

Troy: 97 Body Rows, 100 various crunches, 82 knee pushups, 98 half squats.

Andrea: 72 body Rows, 88 crunches, 77 body rows, 83 half squats

Sol: 63 body rows, 53 crunches, 91 knee pushups, 89 half squats.

Don: 103 Body Rows, 96 Crunches (various), 85 knee pushups, 95 half squats (which are fun on bad/sore knees..... :-) )