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:

  1. Anonymous28 August, 2006 06:19

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

    ReplyDelete
  2. JME28 August, 2006 06:51

    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

    ReplyDelete
  3. Anonymous28 August, 2006 19:23

    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)

    ReplyDelete
  4. Neil28 August, 2006 19:40

    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.

    ReplyDelete
  5. JME28 August, 2006 19:46

    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.

    ReplyDelete
  6. Anonymous28 August, 2006 23:48

    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!!!

    ReplyDelete
  7. Anonymous29 August, 2006 04:59

    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..... :-) )

    ReplyDelete