Friday 1 June 2007: 30/90 CALS + CONDITIONING
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
2 comments:
Little variation, for ab's sake:
30 Push
90 Shadowbox
30 Pull
90 Jump rope
30 Situps
90 Shadowbox...
x 3, then
30 Push
30 Pull
60 situps, no rest between
Wound up with:
42 pushups
19 pullups
75 situps
And some major cardio.
-30sec Push-ups
-90sec Rope
-30sec Bent Rows w/2 16kg kettleballs
-90sec Rope
x5 no rest
46 push-ups total and 40 bent rows total. No need to pace myself next time.
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