Tuesday 1 February 2011: CONDITIONING

CONDITIONING INTERVALS

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 31 January 2011: FIFTEEN 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.

Sunday 30 January 2011: REST

REST DAY

Saturday 29 January 2011: 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 28 January 2011: 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 27 January 2011: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

• Run 5 minutes
• Repeat eight times:
  Sprint 15 seconds
  Recover 1 minute
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat six-eight times:
  Sprint 15 seconds
  Recover 60-85 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat four-six times:
  Sprint 15 seconds
  Recover 85-120 seconds
• Powerwalk 5 minutes

Post results to Comments.

Wednesday 26 January 2011: 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 25 January 2011: J-SQ + BW-SQ #2

JUMP SQUATS + BODYWEIGHT SQUATS #2

Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:

• A set of Squat Jumps
  (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
• A set of Bodyweight Squats
  (e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.

Basic:

• A set of Half Squats
• A set of Lunges
• A set of Calf Raises
• A set of Jumping Jacks

Post results to Comments.

Monday 24 January 2011: 5 X 4

5 x 4 MINUTE ROUNDS

Complete five rounds of the following circuit in twenty minutes.

Advanced:

• 30 seconds - Push-ups
• 30 seconds - Crunches
• 1 minute - Squats
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Intermediate-Basic:

• 15/15 - Push-ups (15 seconds work, 15 seconds rest)
• 15/15 - Crunches (15 seconds work, 15 seconds rest)
• 30/30 - Squats (30 seconds work, 30 seconds rest)
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Post results to Comments.

Sunday 23 January 2011: REST

REST DAY

Saturday 22 January 2011: 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 21 January 2011: 3 POWER CALS

Physical Culture Classics

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

• Dive Bomber or Hindu Push-ups
• Reverse or Hindu Squats
• Atlas Push-ups
  Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:

• Yoga Push-ups
  Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
• Reverse or Hindu Squats
• Countertop or Atlas Push-ups

Post results to Comments.

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Thursday 20 January 2011: 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 19 January 2011: DIPS + CHINS

The tried and true bodybuilder...

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 18 January 2011: CONDITIONING

CONDITIONING INTERVALS

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 17 January 2011: 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.

Sunday 16 January 2011: REST

REST DAY

Saturday 15 January 2011: 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 14 January 2011: JR + PU/SU

JUMP ROPE + PUSH-UPS/SIT-UPS

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.

This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and sit-ups so that you perform ten sets of each during the twenty minutes.

You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or crunching and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope.

Start with sets of push-ups and sit-ups smaller than you think you can handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Advanced
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Push-ups
• 30/30 Skipping Rope or Jumping Jacks
• A set of Sit-ups

Intermediate - Basic
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Push-ups (go to your knees if necessary)
• 30/30 Skipping Rope or Jumping Jacks
• A set of Crunches

30/30 Interval = 30 seconds work, 30 seconds rest

Post results to Comments.

Thursday 13 January 2011: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

• Run 5 minutes
• Repeat eight times:
  Sprint 15 seconds
  Recover 1 minute
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat six-eight times:
  Sprint 15 seconds
  Recover 60-85 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat four-six times:
  Sprint 15 seconds
  Recover 85-120 seconds
• Powerwalk 5 minutes

Post results to Comments.

Wednesday 12 January 2011: ALT PULL-PU OTM

ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE

Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.

Advanced:

• Pull-ups or Chin-ups
• Push-ups, Dips, Handstand PU, or other challenging variation

Intermediate:

• Partial, Assisted, and/or Jumping Pull-ups
• Push-ups (go to your knees if necessary)

Basic:

• Bodyrows
• Knee Push-ups

Post results to Comments.

Tuesday 11 December 2011: 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 10 January 2011: 5BX

An indoor workout for those who may be confined to home by snow and ice today.

 

FIVE BASIC EXERCISES

This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.

Complete two of the following circuits in twenty minutes.

• 2 minutes - Sun Salutations
• 1 minute - Squats
• 1 minute - Push-ups
• 1 minute - Sit-ups or Leg Raises
• 5 minutes - Jump Rope, Jumping Jacks, or Run in Place

Modifications for Intermediate and Basic trainees

• Perform Half-Squats instead of Squats
• Perform Knee Push-ups instead of Push-ups
• Perform Crunches instead of Sit-ups
• Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)

Post results to Comments.

Saturday 8 January 2011: 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 7 January 2011: PULL, CLIMB, TWIST

PULLING, CLIMBING, TWISTING

The idea for this workout came from Jim Biancolo.

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.

Thursday 6 January 2011: 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. 

Wedesday 5 January 2011: 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 4 January 2011: J-SQ + BW-SQ #2

JUMP SQUATS + BODYWEIGHT SQUATS #2

Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:

• A set of Squat Jumps
  (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
• A set of Bodyweight Squats
  (e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.

Basic:

• A set of Half Squats
• A set of Lunges
• A set of Calf Raises
• A set of Jumping Jacks

Post results to Comments. 

Monday 3 January 2011: PFT

The first of the new year...

 

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.

Sunday 2 January 2011: REST

REST DAY