Monday 31 August 2009: 30/30 CALS CIRCUITS
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.
2 comments:
Another great circuit mate, Thanks again. Quick question though, if you have the time of course, is there another body weight exercise that I can use to replace the body rows/Pull-ups? There is nothing I can really use in the area that I am training in. Sorry if it is covered somewhere else on the blog.
Best regards mate!!
Your best bet is probably body rows. Lay a bar/strong broomstick across two chairs and lay underneath, or attach a towel inside a door and lean back. You can also use a railing or lay under a table to accomplish the same thing.
Here is a link to give you some ideas: http://www.fitstep.com/Misc/Newsletter-archives/issue28-back.htm
Another substitute involves laying on the floor and pulling yourself across the room using just the friction from your palms and forearms. I learned this variation in judo class where pull-up bar were not available.
You can also perform pull-ups using dynamic, muscular contractions in combination with visualized resistance.
If none of these are possible, simply sub another exercise entirely for the pull-ups and perform those on days you can visit a playground or have a tree branch handy.
Hope that helps.
Joel
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