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
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2 comments:

  1. taylor01 June, 2007 19:21

    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.

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  2. J.P.04 June, 2007 17:32

    -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.

    ReplyDelete