20 minute workouts posted Monday thru Saturday requiring little or no equipment to complete.
Saturday 28 Feb 2009: RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 27 Feb 2009: JJ + PU 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.
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Thursday 26 Feb 2009: 30/90 SPRINTS
Advanced:
- Run 5 minutes
- Repeat five times:
Sprint 30 seconds
Recover 90 seconds - Run 5 minutes
Intermediate:
- Run-walk 5 minutes
- Repeat five times:
Sprint 20-30 seconds
Recover 90-100 seconds - Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat five times:
Sprint 15-20 seconds
Recover 100-105 seconds - Powerwalk 5 minutes
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Tuesday 24 Feb 2009: PU OTM
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.
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Tuesday 24 Feb 2009: BOXING CONDITIONING
BOXING CONDITIONING
Advanced - Four rounds of:
- 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
- 1 minute - Rest
During rest perform:
-Round 1 - a set of push-ups
-Round 2 - a set of crunches
-Round 3 - a set of squats
-Round 4 - a set of push-ups
Intermediate - Five rounds of:
- 3 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
- 1 minute - Rest
During rest perform:
-Round 1 - 5-15 push-ups
-Round 2 - 15-30 crunches
-Round 3 - 10-20 squats
-Round 4 - 15-30 crunches
-Round 5 - 5-15 push-ups
Basic - Seven rounds of:
- 2 minutes - Shadowbox
- 1 minute - Rest
Post results to Comments.
Monday 24 Feb 2009: TIMED SETS CIRCUITS
Perform four rounds of the following circuit.
- Round One perform each exercise for 60 seconds
- Round Two perform each exercise for 45 seconds
- Round Three perform each exercise for 30 seconds
- Round Four perform each exercise for 15 seconds
- Rest 1 minute between each set of exercises in all four rounds.
Advanced:
- Pull-ups
- Sit-ups
- Push-ups
Intermediate:
- Assisted, Partial, or Jumping Pull-ups
- Sit-ups or Crunches
- Push-ups (go to your knees if necessary)
Basic:
- Body Rows
- Crunches
- Knee Push-ups
Post results to Comments.
Saturday 21 Feb 2009: RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 19 Feb 2009: BP + PULL CHALLENGE
Today's workout involves back-to-back ten minute challenges.
Advanced:
- Perform as many burpees as possible in ten minutes
- Perform as many pull-ups as possible in ten minutes
Intermediate:
- Perform as many squat thrusts as possible in ten minutes
- Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes
Basic:
- Perform as many jumping jacks as possible in ten minutes
- Perform as many body rows as possible in ten minutes
Post results to Comments.
Thursday 19 Feb 2009: SPEEDPLAY
SPEEDPLAY (Fartlek)
Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.
Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).
If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.
Ideas to incorporate in your workout:
- High intensity sprints of 8-15 seconds
- Medium intensity sprints of 15-30 seconds
- High/medium intensity running for 1-3 minutes
- Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
- Sets of Squats, Lunges, or Pushups
- Bear Crawling or Crab Crawling
Post results to Comments.
Wednesday 18 Feb 2009: 15 MINUTES
FIFTEEN MINUTES
The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.
You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.
Advanced:
- 1 minute: Max Pull-ups
- 1 minute: Max Sit-ups
- 1 minute: Max Push-ups
- 2 minutes: Max Squats
- 10 minutes: High Intensity Cardio
(E.g. Skip rope fast, Sprints, Running, Burpees, etc.)
Intermediate:
- 1 minute: Max Partial Pull-ups or Body Rows
- 1 minute: Max Sit-ups or Crunches
- 1 minute: Max Push-ups (go to your knees if necessary)
- 2 minutes: Max Squats or Half-Squats
- 10 minutes: Intense Cardio
(E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)
Basic:
- 1 minute: Max Body Rows
- 1 minute: Max Crunches
- 1 minute: Max Knee Push-ups
- 2 minutes: Max Half-Squats
- 10 minutes: Cardio
(E.g. Skip rope, Sprints, Jumping Jacks, etc.)
Post results to Comments.
Tuesday 17 Feb 2009: ANIMAL CONDITIONING
Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
- 30/30's - 30 seconds work, 30 seconds rest, repeat
- 15/45's - 15 seconds work, 45 seconds rest, repeat
- 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
(Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Intermediate and Basic:
- 5 x 30/30 Bear Crawl (3x forward, 2x backward)
(Bend forward and walk on your hands and feet.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Post results to Comments.
Tuesday 17 Feb 2009: ANIMAL CONDITIONING
Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
- 30/30's - 30 seconds work, 30 seconds rest, repeat
- 15/45's - 15 seconds work, 45 seconds rest, repeat
- 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
(Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Intermediate and Basic:
- 5 x 30/30 Bear Crawl (3x forward, 2x backward)
(Bend forward and walk on your hands and feet.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Post results to Comments.
Monday 16 Feb 2009: 30/30 CALS
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.
Sun - Sun 8-15 Feb 2009: WEEK OF WODs
Sunday 8 Feb 2009: REST
Monday 9 Feb 2009: FIVE BASIC EXERCISES
Tuesday 10 Feb 2009: SPRINT - JUMP
Wednesday 11 Feb 2009: DIPS + CHINS
Thursday 12 Feb 2009: CRAWL...SPRINT #2
Friday 13 Feb 2009: PULL, PU, CRAWL
Saturday 14 Feb 2009: RUN FOR DISTANCE
Sunday 15 Feb 2009: REST
Post results to Comments for this post.
Saturday 7 Feb 2009: 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 6 Feb 2009: TRIPLE-UPs
TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP
Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.
A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.
Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.
Post results to Comments.
Thursday 5 Feb 2009: OH-SQ + SPRINT
Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath.
Advanced:
- 15 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
- 30 seconds Sprint
- Walk or jog back to the start and recover as necessary
Intermediate:
- 10 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
- 20 seconds Sprint
- Walk or jog back to the start and recover as necessary
Basic:
- 5 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
- 10 seconds Sprint
- Walk or jog back to the start and recover as necessary
Post results to Comments.
Wednesday 4 Feb 2009: PULL-PU O2M
Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.
You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.
Options
- Advanced Trainees:
Pull-ups, Chin-ups, Rope Pull-ups, etc.Push-ups, Feet Elevated Push-ups, Dips, etc. - Intermediate and Basic Trainees:
Partial, Assisted, or Jumping Pull-ups or BodyRowsPush-ups, Knee Push-ups, Countertop Push-ups
Post results to Comments.
Tuesday 3 Feb 2009: CONDITIONING
Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).
Advanced:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Burpees
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Squats
Intermediate:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Squat Thrusts (add push-up if possible)
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Squats
Basic:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Half-Squats or Squat Thrusts
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Half Squats
Post results to Comments.
Monday 2 Feb 2009: PFT
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.