Monday 25 September 2006: 30/30 CALS

30/30 CALISTHENICS

Today's workout utilizes 30/30 intervals (30seconds work, 30seconds rest, repeat for time allotted). Each exercise will be performed for thirty seconds with thirty seconds rest in between.

Repeat the following cycle five times.

Advanced:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats

Intermediate:

  • 30/30 Assisted, Partial or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats or Half-Squats

Basic:

  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half-Squats

Post results to Comments.

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5 comments:

  1. JME25 September, 2006 08:34

    Chin-ups: 13,10,8,7,7 = 45reps
    Sit-ups: 21,20,21,21,21 = 104reps
    Push-ups: 29,25,25,26,25 = 130reps
    Full Squats: 18,22,23,21,20 = 104reps

    ReplyDelete
  2. Anonymous25 September, 2006 13:54

    Door Pull-ups 2,2,2,2,2 = 10r
    Situps 5,9,7,7,7 = 35r
    Pushups 7,10,10,10,10 = 47r
    Squats 15,15,15,15,15 = 75r

    jme,
    Thanks for such a great fitness resource! I've paid a lot for information far less intelligent than what you offer here.

    ReplyDelete
  3. Anonymous25 September, 2006 23:49

    As usual trained late at night, no access to a pull up bar and still protecting my elbow.

    DB rows (10kg DBs) in total - 91
    Sit ups - 73
    Knee push ups - 79
    Air squats - 115

    ReplyDelete
  4. Anonymous26 September, 2006 04:27

    Pull-up (80lb assist) 8,8,6,5,3=30
    Sit-up 14,14,14,13,13=68
    Push-up 23,23,13,11,10=80
    Squat 14,17,16,17,16=80

    John10e

    ReplyDelete
  5. Anonymous29 September, 2006 15:48

    Looking great. The only thing you are missing is DVR exercises. Has anyone ever told you about them?

    ReplyDelete