Monday 23 October 2006: 30/30 CAL CIRCUITS

30/30 CALISTHENIC CIRCUITS



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.

7 comments:

JME said...

I'm back to posting on upper body strength days after taking two weeks off for some specific, alternative strength training. DO NOT CONFUSE STRENGTH WITH CONDITIONING! My numbers were way down this morning from the same workout last month. I banged up my collarbone/shoulder area running an obstacle course on Saturday, so I took it easy on the push-ups.

CU:13,10,7,5,6=41r
SU:17,16,17,16,17=83r
PU:22,20,21,20,25=108r
SQ:15,15,16,17,19=82r
(The first 15 SQ were full range jump squats slapping palms to the ceiling.)

Joel

Kirstie said...

Assisted CU: 5x4reps=20reps
Crunches: 21,21,19,20,21=102reps
Regular PU: 11,10,10,10,10=51reps
Squats: 15,16,14,16,15=76reps

Ed said...

Pull Ups with elastic band for assistance.....14
Situps....47
regular pushups....47
squats...50.


Ed

Anonymous said...

JME,

I noticed your spiritual link on your blog. Are you in possum town, MS?

thanks

CAB

JME said...

You must have some connection to the town to know it by that name.

Ed said...

I just realized I was supposed to cycle these exercises today. I wonder what my numbers would have looked like if I had done them that way instead of doing each exercise for 5 minutes and then moving on. My eagerness got the better of me today!

Ed

Mark said...

In the interest of protecting my elbow did DB swings instead of pull ups/rows and also reverted back to the knee push ups for a few weeks.

Db swings 15x5=75reps
Sit ups 16x5=80reps
Knee push up 20x5=100reps
Air squat 22x5=110reps