20 minute workouts posted Monday thru Saturday requiring little or no equipment to complete.
Saturday 31 May 2008: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 30 May 2008: JJ & PU CHALLENGE
JUMPING JACK + PUSH-UP CHALLENGE
Today's workout involves two ten-minute challenges.
- For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.
- During the second ten minutes, perform as many push-ups as possible.
Intermediate and Basic trainees should substitute Knee Push-ups as necessary.
Post results to Comments.
Thursday 29 May 2008: SPRINT PYRAMID
SPRINT PYRAMID
Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).
- 5 minutes - Run or Run-walk
- 10 seconds – Sprint
- 1 minute – Recovery
- 15 seconds – Sprint
- 1 minute – Recovery
- 20 seconds – Sprint
- 90 seconds – Recovery
- 30 seconds – Sprint
- 90 seconds – Recovery
- 20 seconds – Sprint
- 1 minute – Recovery
- 15 seconds – Sprint
- 1 minute – Recovery
- 10 seconds – Sprint
- 1 minute – Recovery
- 5 minutes - Run or Run-walk
Post results to Comments.
Wednesday 28 May 2008: PULL, CLIMB, TWIST
PULLING, CLIMBING, TWISTING
The idea for this workout came from Jim Biancolo over at Lean and Hungry Fitness. Jim has a nice site that fits in with many of the methods we use around here.
Perform ten rounds of the following cycle in twenty minutes.
Advanced:
- 30 seconds - Body Rows or Pull-ups
- 30 seconds - Mountain Climbers
- 30 seconds - Russian Twists
(Lie on your back with your knees bent and feet on the floor. Extend your arms and clasp your hands in front of you. Crunch up so that your shoulder blades are off the ground. Now twist your midsection to the left and to the right so that your arms are parallel to the floor. Once to each side equals one rep. This exercise can also be performed holding a medicine ball or weight in your hands or with a broomstick behind your shoulders.) - 30 seconds - Rest
Even though Advanced trainees are accustomed to doing 30 second sets of Pull-ups, the overall intensity of this workout makes the Body Rows an acceptable substitution. If you think the Body Rows are too easy, try the completely suspended version shown in the Body Row link or do them sprint-style and attempt to get 20-30 reps in each round.
Intermediate:
- 30 seconds - Body Rows
- 30 seconds - Squat Thrusts
- 30 seconds - Russian Twists or Regular Crunches
- 30 seconds - Rest
Basic:
- 30 seconds - Body Rows
- 30 seconds - Half-Squats
- 30 seconds - Crunches
- 30 seconds - Rest
Post results to Comments.
Tuesday 27 May 2008: BP/SQ-Thr PYRAMID
BURPEE -- SQUAT THRUST PYRAMID
Perform a pyramid of burpees and squat thrusts for twenty minutes.
To perform a pyramid, begin by performing one rep of the chosen exercise, rest, then two reps, rest, then three reps, and so on until you reach the "top" of the pyramid. Then begin retracing the steps you took to reach that number (e.g. 10 reps, rest, 9 reps, rest, 8 reps, etc.). The "top" of the pyramid can either be predetermined (e.g. 5, 10, 15, 20 reps) or can be ascertained by the inability to complete the required number of reps for the next step (e.g. 6 reps, 7 reps, 5 reps - you missed a set). In either case, the trainee should stop building sets and "descend" the pyramid by performing decreasing sets of his/her chosen exercise.
For this WOD you should go by feel. We do not set predetermined numbers as goals on the TMFS blog, but if you have previous experience with burpees and know your limits, you may choose to do so. A better method will simply be to go by feel. If you are becoming very fatigued and are struggling to complete each set, stop increasing the reps and begin descending with the next exercise. If you complete the pyramid and have extra time left within the twenty minute time limit, go ahead and begin another pyramid until time expires.
During our workout today we will be using a more challenging exercise on the way "up" the pyramid and a less challenging exercise on the way "down." For example, an advanced trainee will perform sets of burpees (1, 2, 3, 4, 5, etc.) until he reaches the top, then he will perform squat thrusts on the way down (10, 9, 8, 7, 6, etc.).
How long should you rest? That is up to the individual. You know your level of conditioning. You should rest long enough to catch your breath and recover the strength to continue but not long enough for your heartrate to return entirely to normal levels (it should drop somewhat, however).
Advanced:
- Burpees - Up
- Squat Thrusts - Down
Intermediate - Basic:
- Squat Thrusts - Up
- Half Squats - Down
Post results to Comments.
Monday 26 May 2008: 30/30 CALS CIRCUIT
30/30 CALISTHENICS CIRCUIT
Complete 5 rounds of the following circuit in twenty minutes.
30/30 = 30 seconds work, 30 seconds rest
Advanced:
- 30/30 Pull-ups
- 30/30 Sit-ups
- 30/30 Push-ups
- 30/30 Squats
Intermediate:
- 30/30 Partial, Assisted, or Jumping Pull-ups
- 30/30 Sit-ups or Crunches
- 30/30 Push-ups (go to your knees if necessary)
- 30/30 Squats
Basic:
- 30/30 Body Rows
- 30/30 Crunches
- 30/30 Knee Push-ups
- 30/30 Half- Squats
Post results to Comments.
Saturday 24 May 2008: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 23 May 2008: PULL, PU, CRAWL
PULLING, PUSHING, & CRAWLING
Complete as many rounds as possible in twenty minutes.
Advanced:
- A set of Pull-ups
- 30 seconds - Bear Crawl
- A set of Push-ups
- 30 seconds - Crab Crawl
Intermediate:
- A set of Partial, Assisted, or Jumping Pull-ups
- 20-30 seconds - Bear Crawl
- A set of Push-ups (go to your knees if necessary)
- 20-30 seconds - Crab Crawl
Basic:
- A set of Body Rows
- 15-20 seconds - Bear Crawl
- A set of Knee Push-ups
- 15-20 seconds - Crab Crawl
Post results to Comments.
Thursday 22 May 2008: SPRINT + JUMP
SPRINT + JUMP
Complete ten circuits of the following in twenty minutes.
Advanced:
- Sprint: 15 seconds
- Tuck Jumps: 5 seconds
(Perform a squat jump but in midair bring your knees to your chest.) - Rest: 100 seconds
Intermediate:
- Sprint: 15 seconds
- Squat Jumps: 5 seconds
(Squat until your thighs are parallel to the ground, then jump into the air. Land softly.) - Rest: 100 seconds
Basic:
- Sprint: 10-15 seconds
- Half-Squat: 10 seconds
(Squat until your thighs are almost parallel to the ground.) - Rest: 95-100 seconds
Post results to Comments.
Wednesday 21 May 2008: PU DROP SETS
PUSH-UP DROP SETS
Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.
Complete as many drop sets as possible in twenty minutes.
Advanced:
- Feet Elevated PU
- Regular PU
- Knee PU
Intermediate:
- Regular PU
- Knee PU
- Countertop PU
Basic:
- Knee PU
- Countertop PU
- Countertop PU (move feet closer to the countertop)
Post results to Comments.
Tuesday 20 May 2008: B-CIRCUITS
Today's workout was developed by Bryce Lane.
B-CIRCUITS
Complete as many circuits as possible in twenty minutes.
If you are not accustomed to plyometric training or are obese, perform the Basic WOD.
Advanced:
- 12 Short Range Squat Jumps(Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
- 12 Full Range Squat Jumps(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
- 20 High Tension Bodyweight Squats(Squat while maintaining conscious tension of the leg mucles)
Intermediate:
- 6 Short Range Squat Jumps
- 6 Full Range Squat Jumps
- 10 High Tension Bodyweight Squats
Basic:
- 5 Half-Squat Jumps
- 10 Lunges (Each leg)
- 10 Calf Raise and Flex
Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.
Post results to Comments.
B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.
Monday 19 May 2008: TIMED SETS #4
TIMED SETS #4
60/60 - 60 seconds work, 60seconds rest
30/60 - 30 seconds work, 30 seconds rest
Repeat two times (2x):
- 60/60 Pull-ups
- 60/60 Sit-ups
- 60/60 Push-ups
Repeat two times (2x):
- 30/60 Pull-ups
- 30/60 Sit-ups
- 30/60 Push-ups
Substitutions for Intermediate & Basic Levels:
- For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
- For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
- For Push-ups - Knee Push-ups, Dips, other push-up variations
Post results to Comments.
Just One Exercise: The Burpee
Can a single exercise burn fat, build muscle, and increase cardiovascular endurance using no equipment and no more than a small area of floor space? There is an exercise that can do all of that and more. It has been called by many names: burpee, squat thrust, bodybuilder. Many were introduced to it in P.E. classes or basic military training. A combination exercise requiring strength, flexibility, balance, endurance, and explosiveness, the burpee is one exercise that can just about do it all. Burpees are not magic, of course, and they cannot develop every aspect of strength and fitness that might be improved with unlimited time, equipment, and training, but as an all-around, inexpensive, time efficient way to improve your fitness, burpees are in a class by themselves.
The Variations
There are many variations on the burpee. The following four variations are probably the most familiar, and their effectiveness can scarcely be outgrown.
The Classic Squat Thrust
1. Stand in a normal posture, hands by your sides.
2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.
3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
4. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
5. Stand up.
The Modified Squat Thrust + Push-up
1. Stand in a normal posture, hands by your sides.
2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.
3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
4. Perform a push-up.
5. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
6. Stand up.
The Modified Squat Thrust + Squat Jump
1. Stand in a normal posture, hands by your sides.
2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.
3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
4. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
5. Jump into the air from the squat position. Land on your feet standing as in step one.
Explosive Burpee
1. Stand in a normal posture, hands by your sides.
2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.
3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
4. Perform a push-up.
5. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
6. Jump into the air from the squat position. Land on your feet standing as in step one.
Most people will be able to begin training with the classic squat thrust. The following basic version offers another option for those too uncomfortable or unable to jump their feet between the squat and plank positions.
Basic Burpee Modification
1. Stand in a normal posture, hands by your sides.
2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.
3. Keeping your hands on the floor, step first one foot then the other foot back until you are balanced on your hands and the balls of your feet with your back flat. You should now be in the top (plank) position of a push-up.
4. Step your feet one at a time back to the squat position.
5. Stand up.
The following five advanced modifications offer additional challenges for the fittest trainees.
8-Count BodyBuilder
1. Stand in a normal posture, hands by your sides.
2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.
3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
4. Perform a push-up.
5. Jump with your feet and spread your legs while keeping them straight.
6. Jump with your feet again and bring your legs back together, returning to the plan position.
7. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
8. Jump into the air from the squat position. Land on your feet standing as in step one.
Burpee + Pull-up
1. Stand in a normal posture, hands by your sides.
2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.
3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
4. Perform a push-up.
5. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
6. Jump into the air from the squat position and grab the pull-up bar with both hands.
7. Perform a pull-up.
8. Drop from the bar and return to the standing position.
Burpee + Deck Squat
1. Stand in a normal posture, hands by your sides.
2. Squat down low, tuck your tailbone in between your heels, and roll backward onto your shoulders raising your feet over your head.
3. Roll forward and squat on your heels. Place your hands on the floor to the outside and in front of your feet.
4. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
5. Perform a push-up.
6. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
7. Jump into the air from the squat position. Land on your feet standing as in step one.
Burpee + Deck Squat + Dive Bomber
1. Stand in a normal posture, hands by your sides.
2. Squat down low, tuck your tailbone in between your heels, and roll backward onto your shoulders raising your feet over your head.
3. Roll forward and squat on your heels. Place your hands on the floor to the outside and in front of your feet.
4. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
5. Perform a push-up.
6. Raise your backside into the air until your body is in the shape of an inverted V.
7. Bending at the elbows, dip your body between your hands close to the ground and swoop your head up toward the ceiling with your body now in the shape of a U.
8. Return your body to the inverted V shape by reversing your motion and swooping back between your hands.
9. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
10. Jump into the air from the squat position. Land on your feet standing as in step one.
Man-Maker
1. Stand in a normal posture. Hold a dumbbell in each hand at your side. (I wouldn’t recommend very heavy weights for this exercise. Even10or fifteen pounds will seem much heavier very quickly.)
2. Bend your knees and fold at the waist and place the dumbbells on the floor to the outside and in front of your feet.
3. While continuing to grip the dumbbells (or with your hands on the ground beside them), jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.
4. Perform a push-up.
5. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.
6. Stand up and quickly raise the dumbbells over your head. (Depending on the weight you may use a curl-press, snatch, or clean-and-press technique to get the dumbbells overhead.)
The Programs
Now that you know how to do a burpee (ten of them actually) we can plan our weekly training. The basic program consists of three workouts a week on non-consecutive days (e.g. Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). You may also choose to perform the workouts every other day giving you four days of training every other week (e.g. Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday).
Day One: 30/30 Burpees x 10-30 minutes
Alternate thirty second sets of burpees with thirty seconds of rest for ten to thirty minutes. Set a large clock with a second hand where you can see it and start cranking out burpees. If thirty seconds sets are too much at first, try alternating twenty seconds of exercise with forty seconds of rest.
Day Two: Descending Sets
Pick a number of burpees you know you can perform fairly easily and do a set. Rest briefly then do another set with one fewer repetitions. Continue reducing each set by one until you have completed a set of just one. For example, perform 10 burpees, rest, 9 burpees, rest, 8 burpees, rest, etc. Try to reduce rest time as your grow fitter. Eventually you want your rest times to last 1-2 seconds times the number of reps you just completed (e.g. 10 burpees, rest 10-20 seconds) or rest one breath for every rep in your last set (e.g. 10 burpees, rest for 10 breaths). Add another set to this workout every one to three weeks until you are starting with a set of twenty burpees or more.
Day Three: Fastest Time / Single Set
Your third workout will change every other week (unless you are working out four days a week, in which case you can do both options).
- Week One: Fastest Time to # Burpees
Select a goal of 50, 100, 150, 200 or more burpees and try to complete your goal as fast as possible, resting as necessary. Use a stopwatch to record your time. Once a particular challenge becomes fairly easy, begin working on a larger goal. - Week Two: Single Set
Perform a single set of as many burpees as you can without resting. Use a relaxed, rhythmic pace rather than high speed and high intensity. Don’t be discouraged if you can’t do as many as you hoped. Your single set maximum will increase over time.
Burpees are a fun and effective way to increase your fitness. One of the most challenging and effective forms of bodyweight exercise, the burpee can help you achieve maximize results with a minimal investment of time. -JME
Saturday 17 May 2008: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 16 May 2008: ONE_EXER_SQ-THR
ONE SIMPLE EXERCISE
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
- A set at the top of every minute
- 30/30 style (30 seconds work, 30 second rest)
- Boxer Rounds (2-3 minutes work, 1 minute rest)
- Descending sets (20, 19, 18, 17, 16, etc.)
Post results to Comments.
Thursday 15 May 2008: CRAWL...SPRINT #2
CRAWL...SPRINT #2
Same workout for everybody today, but adjust the intensity according to your ability.
Complete as many rounds as possible in twenty minutes.
- 30 seconds Bear Crawl
- 15 seconds Sprint
- 30 seconds Crab Crawl
- 15 seconds Sprint
Advanced trainees should rest as necessary between rounds.
Intermediate and Basic trainees should rest as necessary during each round.
30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions
Post results to Comments.
Wednesday 14 May 2008: DIPS + CHINS
DIPS + CHIN-UPS SUPERSETS
Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).
Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.
Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.
Post results to Comments.
Tuesday 13 May 2008: CONDITIONING
CONDITIONING CIRCUITS
Complete as many circuits as possible in twenty minutes.
Advanced:
- 30 seconds - Walking Lunges
- A set of Burpees
- Bear Crawl back to start(Or 30 sec. crawl)
Intermediate - Basic:
- 20-30 seconds - Walking Lunges
- A set of Squat Thrusts
- Bear Crawl back to start(Or 20-30 sec. crawl)
Post results to Comments.
Monday 12 May 2008: SPARTAN RUN #1
SPARTAN RUN
Complete five rounds in twenty minutes.
(Each round should take four minutes. There is no rest between exercises, unless necessary. Transition quickly but smoothly between exercises. Go to your knees if necessary on the push-ups.)
Advanced:
- Pull-ups - 30 seconds
- Sit-ups - 30 seconds
- Push-ups - 30 seconds
- Run - 2:30 minutes
Intermediate:
- Partial, Assisted, or Jumping Pull-ups - 30 seconds
- Sit-ups or Crunches - 30 seconds
- Push-ups - 30 seconds
- Run-walk - 2:30 minutes
Basic:
- Body Rows - 30 seconds
- Crunches - 30 seconds
- Knee Push-ups - 30 seconds
- Powerwalk - 2:30 minutes
Post results to Comments.
Saturday 10 May 2008: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 9 May 2008: PULL OTM
PULL-UPS ON THE MINUTE
Intermediate and Basic trainees should substitute Body Rows, Partial, Assisted, and/or Jumping Pull-ups as necessary.
Post results to Comments.
Perform a set of Pull-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute Body Rows, Partial, Assisted, and/or Jumping Pull-ups as necessary.
Post results to Comments.
Wednesday 7 May 2008: PU OTM
PUSH-UPS ON THE MINUTE
Perform a set of push-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute Knee Push-ups as necessary.
Post results to Comments.
Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations.
Tuesday 6 May 2008: JJ & BURPEES
CONDITIONING: JUMPING JACKS & BURPEES
30/30 = 30 seconds work, 30 seconds rest
Advanced:
- 10 x 30/30 Jumping Jacks or Jump Rope
- 10 x 30/30 Burpees
Intermediate:
- 10 x 30/30 Jumping Jacks or Jump Rope
- 10 x 30/30 Squat Thrusts
Basic:
- 10 x 30/30 Jumping Jacks or Jump Rope
- 10 x 30/30 Half Squats
Post results to Comments.
Monday 5 May 2008: PFT
FIRST MONDAY OF THE MONTH:
PHYSICAL FITNESS TEST
Advanced:
- Max Pull-ups in 1 minute
- Rest 1 minute
- Max Sit-ups in 1 minute
- Rest 1 minute
- Max Push-ups in 1 minute
- Rest 3 minutes
- Run 12 minutes for distance
Intermediate:
- Max Partial or Assisted Pull-ups or Body Rows
- Rest 1 minute
- Max Sit-ups or Crunches in 1 minute
- Rest 1 minute
- Max Push-ups in 1 minute
- Rest 3 minutes
- Run-walk 12 minutes for distance
Basic:
- Max Body Rows in 1 minute
- Rest 1 minute
- Max Crunches in 1 minute
- Rest 1 minute
- Max Knee Push-ups in 1 minute
- Rest 3 minutes
- Powerwalk 12 minutes for distance
Post results to Comments.
Saturday 3 May 2008: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 2 May 2008: PULL LADDERS + PU
PULL-UP LADDERS + SET OF PUSH-UPS
For today's workout, you will be performing pull-up ladders supersetted with sets of push-ups.
To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.
Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.
Advanced:
- Ladders of Pull-ups/Chin-ups
- Sets of Regular Push-ups
Intermediate and Basic:
- Ladders of Partial or Assisted Pull-ups or Body Rows
- Sets of Regular, Knee, or Countertop Push-ups
Post results to Comments.