Friday 25 Apr 2008: 90/30 CALS

90/30 CALISTHENICS:
PUSH-UP, LEG LEVER, TUCK JUMP

Today's training session involves 90 seconds of continuous calisthenics alternated with 30 seconds of rest.

Perform ten circuits in twenty minutes.

Advanced:

  • 30 seconds: Push-ups (go to your knees if necessary)
  • 30 seconds: Leg Levers
    (Lie on your back with your legs straight and your hands under your hips to provide lower back support. Keeping your legs straight, raise them until your legs are at a 45 degree or greater angle. Lower them again but stop short of touching your feet to the floor. Repeat.)
  • 30 seconds: Tuck Jumps
    (Perform a squat jump but in midair bring your knees to your chest.)
  • 30 seconds: Rest

Intermediate:

  • 30 seconds: Knee Push-ups
  • 30 seconds: Reverse Crunches
    (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
  • 30 seconds: Squat Jumps
  • 30 seconds: Rest

Basic:

  • 30 seconds: Countertop Push-ups
  • 30 seconds: Reverse Crunches
    (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
  • 30 seconds: Half Squats
  • 30 seconds: Rest

Post results to Comments

4 comments:

Mark said...

90/30 Circuits

Push-ups 15x6; 12x4
30 seconds leg levers 15x10
30 seconds half squats 20x10
30 seconds rest

Finished off with a back bridge - 90 seconds

JME said...

Great work, Mark.

Joel

Pete Thunder said...

Hate you, really hate you... :)
Great workout, begun as an advanced barely finished as an crying, begging, 90 years old lady. With parkinson... and osteoporosis. :P

JME said...

Glad you enjoyed it, Pete. ;)

Joel