tag:blogger.com,1999:blog-307654832024-03-06T22:33:02.347-08:00The Daily Fitness Solution Blog20 minute workouts posted Monday thru Saturday requiring little or no equipment to complete.JMEhttp://www.blogger.com/profile/04652348423174268807noreply@blogger.comBlogger2515125tag:blogger.com,1999:blog-30765483.post-28412965499552045622014-03-31T16:08:00.004-07:002014-03-31T16:08:52.998-07:00Tuesday 1 April 2014: J-SQ + BW-SQ #1<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;">JUMP SQUATS, BODYWEIGHT SQUATS #1</span></strong></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: large;">Today's workout uses the 30/30 interval pattern (30seconds work, 30seconds rest, repeat).<br /><br /><strong><span style="color: #000099;">Advanced</span></strong> - <strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">10 minutes - 30/30 Squat Jumps<br /><em>(e.g. half, full, jump-overs, etc.)</em></span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">10 minutes - 30/30 Bodyweight Squats<br /><em>(e.g. Hindu, Sumo, Deep Knee Bend, etc.)</em></span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 minutes - 30/30 Jumping Jacks</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 minutes - 30/30 Half-Squats</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 minutes - 30/30 Jumping Jacks</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 minutes - 30/30 Half-Squats</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com6tag:blogger.com,1999:blog-30765483.post-78118978758204357292014-03-31T16:08:00.002-07:002014-03-31T16:08:15.965-07:00Monday 31 March 2014: 30/30 CALS CIRCUIT<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;">30/30 CALISTHENICS CIRCUIT</span></strong></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: large;"><strong>Complete 5 rounds of the following circuit in twenty minutes.</strong><br /><br /><em><span>30/30 = 30 seconds work, 30 seconds rest</span></em><br /><br /><strong><span style="color: #000099;">Advanced</span></strong>:</span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Pull-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Sit-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Push-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Squats</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #33cc00;">Intermediate</span></strong>:</span></span><br />
<ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Partial, Assisted, or Jumping Pull-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Sit-ups or Crunches</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Push-ups (go to your knees if necessary)</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Squats</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Body Rows</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Crunches</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Knee Push-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30/30 Half- Squats</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-4202537420050167972014-03-26T16:34:00.003-07:002014-03-26T16:34:37.570-07:00Thursday 27 March 2014: SPRINT + JUMP<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;">SPRINT + JUMP</span></strong></span></div>
<br />
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong>Complete ten circuits of the following in twenty minutes.</strong></span></span><br />
<br />
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;">Advanced</span>:</strong></span></span><br />
<ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Sprint: 15 seconds</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><a href="http://gladstone.uoregon.edu/%7Ej15/jump/jump_index.htm#H">Tuck Jumps</a>: 5 seconds<br />(Perform a squat jump but in midair bring your knees to your chest.)</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Rest: 100 seconds</span></span></li>
</ul>
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span>:</strong></span></span><br />
<ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Sprint: 15 seconds</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Squat Jumps: 5 seconds<br />(Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Rest: 100 seconds</span></span></li>
</ul>
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span>:</strong></span></span><br />
<ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Sprint: 10-15 seconds</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Half-Squat: 10 seconds<br />(Squat until your thighs are almost parallel to the ground.)</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Rest: 95-100 seconds</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com1tag:blogger.com,1999:blog-30765483.post-47197568985242361522014-03-26T16:34:00.001-07:002014-03-26T16:34:45.032-07:00Wednesday 26 March 2014: POWER CALS<div align="justify">
<b><i>Physical Culture Classics</i></b></div>
<div align="justify">
</div>
<b> </b><br />
<div align="center">
<b><span style="font-size: large;"><b>THREE POWERFUL CALISTHENICS</b></span></b></div>
<b>
<div align="justify">
</div>
<div align="justify">
<span style="font-size: medium;"><b>Repeat the following circuit for twenty minutes.</b></span></div>
<span style="font-size: medium;">
</span><span style="font-size: medium;"> </span><div align="justify">
<span style="font-size: medium;"><br /></span></div>
<span style="font-size: medium;">
</span><div align="justify">
<span style="font-size: medium;"><b><span style="color: #000099;">Advanced</span></b> - <b><span style="color: #009900;">Intermediate</span></b>:</span></div>
<span style="font-size: medium;">
</span><span style="font-size: medium;"> </span><ul>
<li><span style="font-size: medium;"><a href="http://www.trainforstrength.com/ex-1.shtml"><b><span style="color: #004dff;">Dive Bomber or Hindu Push-ups</span></b></a></span> </li>
<li><span style="font-size: medium;"><a href="http://www.trainforstrength.com/ex-11.shtml"><b><span style="color: #004dff;">Reverse</span></b></a><b> or </b><a href="http://cbass.com/Furey.htm"><b><span style="color: #004dff;">Hindu Squats</span></b></a></span> </li>
<li> <div align="justify">
<span style="font-size: medium;"><b>Atlas Push-ups</b><br /><i>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.</i></span></div>
</li>
</ul>
<span style="font-size: medium;">
</span><span style="font-size: medium;"> </span><div align="justify">
<span style="font-size: medium;"><b><span style="color: red;">Basic</span></b>:</span></div>
<span style="font-size: medium;">
</span><span style="font-size: medium;"> </span><ul>
<li> <div align="justify">
<span style="font-size: medium;"><b>Yoga Push-ups</b><i>Yoga
Push-ups: Transition between Upward Facing Dog and Downward Facing Dog
continously while keeping your arms straight (but not locked).</i></span></div>
</li>
<li> <div align="justify">
<span style="font-size: medium;"><a href="http://www.trainforstrength.com/ex-11.shtml"><b><span style="color: #004dff;">Reverse</span></b></a><b> or </b><a href="http://cbass.com/Furey.htm"><b><span style="color: #004dff;">Hindu Squats</span></b></a></span></div>
</li>
<li> <div align="justify">
<span style="font-size: medium;"><b>Countertop or Atlas Push-ups</b></span></div>
</li>
</ul>
<span style="font-size: medium;">
</span><span style="font-size: medium;"> </span><div align="justify">
<span style="font-size: medium;"><i>Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from </i><a href="http://www.bronzebowpublishing.com/pushing-yourself-power"><i><span style="color: #004dff;">Pushing Yourself to Power</span></i></a><i> by </i><a href="http://transformetrics.com/"><i><span style="color: #004dff;">John E. Peterson</span></i></a><i>.
PYTP is a comprehensive collection of Dynamic Visualized Resistance and
Dynamic Self Resistance exercises and includes many Isometric and Power
Calisthenic exercises.</i></span></div>
</b>Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-6646714781266351142014-03-24T16:02:00.001-07:002014-03-24T16:02:34.963-07:00Tuesday 25 March 2014: CONDITIONING INTERVALS<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><strong><span>CONDITIONING INTERVALS</span></strong></span></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><div align="justify">
<br /></div>
<div align="justify">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).</span></span></div>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;">Advanced</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 Jumping Jacks or Jump Rope</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 <a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html"><span style="color: #004dff;">Burpees</span></a></span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 <a href="http://www.bodybuilding.com/fun/henkin18.htm"><span style="color: #004dff;">Mountain Climbers</span></a></span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 Squats</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 Jumping Jacks or Jump Rope</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 <a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html/"><span style="color: #004dff;">Squat Thrusts</span></a> (add push-up if possible)</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 <a href="http://www.bodybuilding.com/fun/henkin18.htm"><span style="color: #004dff;">Mountain Climbers</span></a></span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 Squats</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 Jumping Jacks or Jump Rope </span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 Half-Squats or <a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html"><span style="color: #004dff;">Squat Thrusts</span></a></span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 <a href="http://www.bodybuilding.com/fun/henkin18.htm"><span style="color: #004dff;">Mountain Climbers</span></a></span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">5 x 30/30 Half Squats</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com1tag:blogger.com,1999:blog-30765483.post-47638567569281380992014-03-23T16:29:00.004-07:002014-03-23T16:29:52.564-07:00Monday 24 March 2014: FIFTEEN MINUTES<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;"><span style="font-size: x-large;">FIFTEEN MINUTES</span></span></strong></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><div align="justify">
<br /></div>
<div align="justify">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="color: black;">The following circuit takes fifteen minutes to complete. <strong><span style="color: #009900;">Intermediate</span></strong> and <span style="color: red;"><strong>Basic</strong></span> trainees should take short rests between exercises as necessary. <strong><span style="color: #000099;">Advanced</span></strong> trainees should move between exercises as quickly as possible.</span></span></span></div>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><div align="justify">
<br /></div>
<div align="justify">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><em><span style="color: red;">You
may want to spend a couple of minutes warming the body before the
workout by performing jumping jacks and/or basic mobility exercises.</span></em></span></span></div>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;">Advanced</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Pull-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Sit-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Push-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">2 minutes: Max Squats</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">10 minutes: High Intensity Cardio<br /><em>(E.g. Skip rope fast, Sprints, Running, Burpees, etc.)</em></span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Partial Pull-ups or Body Rows</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Sit-ups or Crunches</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Push-ups (go to your knees if necessary)</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">2 minutes: Max Squats or Half-Squats</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">10 minutes: Intense Cardio<br /><em>(E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)</em></span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Body Rows</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Crunches</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">1 minute: Max Knee Push-ups</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">2 minutes: Max Half-Squats</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">10 minutes: Cardio<br /><em>(E.g. Skip rope, Sprints, Jumping Jacks, etc.)</em></span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-44444757314561308022014-03-16T16:41:00.002-07:002014-03-16T16:41:52.647-07:00Monday 17 March 2014: SPARTAN RUN #2<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span><strong><span>SPARTAN RUN #2</span></strong></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><br /><span style="font-size: large;"><span><em>30/30 = 30 seconds work, 30 seconds rest</em><br /><br /><strong><span style="color: #000099;">Advanced</span></strong>:<br /> </span></span></span></span><ul>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Run 5 minutes</span></span></span></li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Repeat twice:<br />30/30 Pull-ups<br />30/30 Sit-ups<br />30/30 <a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html">Burpees</a><br /> 30/30 Squats<br />30/30 <a href="http://fitness-solution.blogspot.com/2006/08/thursday-17-august-2006-animal.html">Bear Crawls</a> (substitute Crab Crawls on second circuit)</span></span></span></li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Run 5 minutes</span></span></span></li>
</ul>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><br />
</span><ul>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Run-walk 5 minutes</span></span></span></li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Repeat twice:<br />30/30 Partial, Assisted or Jumping Pull-ups<br /> 30/30 Sit-ups or Crunches<br />30/30 <a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html">Squat Thrusts</a><br />30/30 Squats<br />30/30 <a href="http://fitness-solution.blogspot.com/2006/08/thursday-17-august-2006-animal.html">Bear Crawl</a> (substitute Crab Crawls on second circuit)</span></span></span></li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Run-walk 5 minutes</span></span></span></li>
</ul>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
</span><ul>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Powerwalk 5 minutes</span></span></span></li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Repeat twice:<br /> 30/30 <a href="http://www.fitstep.com/Misc/Newsletter-archives/issue28-back.htm">Body Rows</a><br />30/30 Crunches<br />30/30 Jumping Jacks<br />30/30 Half-Squats<br />30/30 <a href="http://fitness-solution.blogspot.com/2006/08/thursday-17-august-2006-animal.html">Bear Crawl</a> (substitute Crab Crawls on second circuit)</span></span></span></li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">Powerwalk 5 minutes</span></span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-32812492644540247912014-03-14T19:51:00.001-07:002014-03-14T19:51:31.177-07:00Saturday 15 March 2014: RUN FOR DISTANCE<div align="center">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span><strong><span>RUN FOR DISTANCE</span></strong></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: small;"><strong><span style="color: #000099;">Advanced</span></strong>:<br />Run for twenty minutes.<br /><br /><strong><span style="color: #009900;">Intermediate</span></strong>:<br /> Run-walk for twenty minutes.<br /><br /><strong><span style="color: red;">Basic</span></strong>:<br />Powerwalk for twenty minutes.</span></span>Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com2tag:blogger.com,1999:blog-30765483.post-14892487512912491382014-03-13T19:42:00.003-07:002014-03-13T19:42:50.744-07:00Friday 14 March 2014: PULL, PU, CRAWL<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><strong><span>PULLING, PUSHING, & CRAWLING</span></strong></span></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong>Complete as many rounds as possible in twenty minutes.</strong></span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;">Advanced</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">A set of Pull-ups </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30 seconds - Bear Crawl </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">A set of Push-ups </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">30 seconds - Crab Crawl</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">A set of Partial, Assisted, or Jumping Pull-ups </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">20-30 seconds - Bear Crawl </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">A set of Push-ups (go to your knees if necessary) </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">20-30 seconds - Crab Crawl</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">A set of Body Rows </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">15-20 seconds - Bear Crawl </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">A set of Knee Push-ups </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">15-20 seconds - Crab Crawl</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com2tag:blogger.com,1999:blog-30765483.post-80808387081538448112014-03-12T16:39:00.002-07:002014-03-12T16:39:17.085-07:00Thursday 13 March 2014: SPRINT PYRAMID<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><strong><span><span>SPRINT PYRAMID</span></span></strong></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span> <div align="justify">
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">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).</span></span></div>
<ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">5 minutes - Run or Run-walk </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">10 seconds – Sprint </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">1 minute – Recovery </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">15 seconds – Sprint </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">1 minute – Recovery </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">20 seconds – Sprint </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">90 seconds – Recovery </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30 seconds – Sprint </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">90 seconds – Recovery </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">20 seconds – Sprint </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">1 minute – Recovery </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">15 seconds – Sprint </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">1 minute – Recovery </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">10 seconds – Sprint </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">1 minute – Recovery </span></span> </li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">5 minutes - Run or Run-walk</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-12874053771801679712014-03-11T16:08:00.001-07:002014-03-11T16:08:08.606-07:00Wednesday 12 March 2014: MAX SETS - PULL-UPS<div align="center">
<span style="font-size: x-large;"><span><span style="font-family: Verdana,sans-serif;"><strong><span><span>MAX SETS: PULL-UPS</span></span></strong></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /> </span><div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong>Complete five max sets of pull-ups at five minute intervals.</strong> Perform sets at 0, 5, 10, 15, and 20 minutes.</span></span></span></div>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"> </span></span></span><div align="justify">
</div>
<span style="font-size: large;">
</span><div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong> </strong></span></span></span></div>
<div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong>These are max sets but not to muscle failure.</strong>
Perform the maximum number of repetitions possible while maintaining
good form, but stop short of actual muscle failure (you may go to
failure on the last set if you prefer).</span></span></span></div>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"> </span></span></span><div align="justify">
</div>
<span style="font-size: large;">
</span><div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;"> </span></strong></span></span></span></div>
<div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;">Advanced</span></strong>: Pull-ups and/or Chin-ups</span></span></span></div>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"> </span></span></span><div align="justify">
</div>
<span style="font-size: large;">
</span><div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #006600;"> </span></strong></span></span></span></div>
<div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #006600;">Intermediate</span></strong>: Partial or Assisted Pull-ups or Body Rows</span></span></span></div>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"> </span></span></span><div align="justify">
</div>
<span style="font-size: large;">
</span><div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;"> </span></strong></span></span></span></div>
<div align="justify">
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>: Body Rows</span></span></span></div>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-53635008422387719122014-03-11T16:06:00.001-07:002014-03-11T16:06:23.347-07:00Tuesday 11 March 2014: CONDITIONING CIRCUITS<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><strong><span><span>CONDITIONING CIRCUITS</span></span></strong></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: small;"><strong>Complete as many circuits as possible in twenty minutes.</strong><br /> <br /><strong><span style="color: #000099;">Advanced</span></strong>:<br /> </span></span><ul>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">30 seconds - Walking Lunges </span></span> </li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">A set of <a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html"><span style="color: #004dff;">Burpees</span></a> </span></span> </li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Bear Crawl back to start<br />(Or 30 sec. crawl)</span></span></li>
</ul>
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong> - <strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">20-30 seconds - Walking Lunges </span></span> </li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">A set of <a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html"><span style="color: #004dff;">Squat Thrusts</span></a> </span></span> </li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Bear Crawl back to start<br />(Or 20-30 sec. crawl)</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-56537863565458044792014-03-10T06:55:00.002-07:002014-03-10T06:55:46.835-07:00Monday 10 March 2014: 30/30 CALS CIRCUIT<div align="center">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><strong><span>30/30 CALISTHENICS CIRCUIT</span></strong></span></span></div>
<span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><br /><span style="font-size: medium;"><strong>Complete 5 rounds of the following circuit in twenty minutes.</strong><br /><br /><em>30/30 = 30 seconds work, 30 seconds rest</em><br /> <br /><strong><span style="color: #000099;">Advanced</span></strong>:</span></span></span><ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Pull-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Sit-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Push-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Squats</span></span></li>
</ul>
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><br />
<ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Partial, Assisted, or Jumping Pull-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Sit-ups or Crunches</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Push-ups (go to your knees if necessary)</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Squats</span></span></li>
</ul>
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Body Rows</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Crunches</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Knee Push-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">30/30 Half- Squats</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-34221946407329052972014-03-07T12:39:00.001-08:002014-03-07T12:39:17.334-08:00Saturday 8 March 2014: RUN FOR DISTANCE<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span><strong><span>RUN FOR DISTANCE</span></strong></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: medium;"><strong><span style="color: #000099;">Advanced</span></strong>:<br />Run for twenty minutes.<br /><br /><strong><span style="color: #009900;">Intermediate</span></strong>:<br /> Run-walk for twenty minutes.<br /><br /><strong><span style="color: red;">Basic</span></strong>:<br />Powerwalk for twenty minutes.</span></span>Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com1tag:blogger.com,1999:blog-30765483.post-88576942067030272172014-03-06T12:32:00.001-08:002014-03-06T12:32:20.671-08:00Friday 7 March 2014: STR-CIRCUIT<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span><strong><span>STRENGTH CIRCUIT</span></strong></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><br /><span style="font-size: medium;"><b>Complete as many rounds as possible in twenty minutes.</b></span></span></span><ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">A set of Pull-ups or Chin-ups<br /> (e.g. Wide, Regular, Narrow, Mixed Grip, Towel, Rope, etc.)</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">A set of Squat Jumps<br />(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Power Skipping, etc.)</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">A set of Push-ups<br /> (e.g. Regular, Wide, Narrow, Hindu, Divebomber, Elevated, Handstand, Dips, etc.)</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">A set of Squats (non-jumping)<br />(e.g. Full, Medium, or Short Range of Motion; Sumo; Hindu; etc.)</span></span></li>
</ul>
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;"><u>Keep the reps well below max in each set</u>.</span></strong></span></span><br />
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;">Advanced</span></strong>:</span></span><br />
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Pull-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Squat Jumps</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Push-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Bodyweight Squats</span></span></li>
</ul>
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><br />
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Partial, Assisted, or Jumping Pull-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Half-Squat Jumps</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Push-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Bodyweight Squats</span></span></li>
</ul>
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;"><a href="http://www.fitstep.com/Misc/Newsletter-archives/issue28-back.htm">Body Rows</a></span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Walking Lunges</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Knee Push-ups</span></span></li>
<li><span style="font-size: medium;"><span style="font-family: Verdana,sans-serif;">Half-Squats</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-37233014919681635082014-03-05T14:05:00.003-08:002014-03-05T14:05:37.220-08:00Thursday 6 March 2014: 10 X 10 SPRINTS<div align="center">
<span style="font-size: x-large;"><span><span style="font-family: Verdana,sans-serif;"><strong><span><span>10 x 10 SPRINTS</span></span></strong></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><div align="justify">
</div>
<div align="justify">
<span style="font-size: small;"><span><span style="font-family: Verdana,sans-serif;"> </span></span></span></div>
<span style="font-size: large;">
</span><div align="justify">
<span style="font-size: large;"><span><span><span style="font-family: Verdana,sans-serif;">Same
workout for everyone today. Adjust the intensity of each sprint
interval according to your individual ability. You should be out of
breath after each sprint interval, but you should recover quickly enough
to begin the next assigned sprint.</span></span></span></span></div>
<span style="font-size: large;">
<span>
<span><span style="font-family: Verdana,sans-serif;"> </span></span></span></span><ul>
<li><span style="font-size: large;"><span><span><span style="font-family: Verdana,sans-serif;"><span style="color: black;"><strong>5 minutes - Cardio Activity</strong></span>(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)<br /> <em>Pick
an exercise that raises your heartrate and can be sustained for five
minutes. This is a general warm-up, not a sprint. If you are out of
breath, you are pushing too hard.</em> </span></span></span></span> </li>
<li><span style="font-size: large;"><span><span><span style="font-family: Verdana,sans-serif;"><strong>Repeat 10x:<br /><span style="color: red;">10 seconds - Sprint</span></strong><br /><strong><span style="color: #000099;">50 seconds - Jog/Walk to recover</span></strong> </span></span></span></span> </li>
<li><span style="font-size: large;"><span><span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: black;">5 minutes - Cardio Activity</span></strong></span></span></span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-38918407303790617382014-03-04T16:11:00.003-08:002014-03-04T16:11:51.899-08:00Wednesday 5 March 2014: PU OTM<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;"><span style="font-size: x-large;">PUSH-UPS ON THE MINUTE</span></span></strong></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: large;"><strong>Perform a set of push-ups at the top of every minute for twenty minutes.</strong><br /> <br />Intermediate and Basic trainees should substitute Knee Push-ups as necessary.<br /><br />Post results to Comments.<br /><br /><em><span>Check out <a href="http://www.weighttrainersunited.com/getinshape.html"><span style="color: #004dff;">Bryce's Bodyweight page</span></a> or <a href="http://ronjones.org/Coach&Train/BodyXerciseLibrary/PushUps/index.html"><span style="color: #ff0096;">Coach Ron's Push-ups</span></a> page for ideas on advanced variations.</span></em> </span></span>Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-49422920413574570432014-03-03T19:44:00.004-08:002014-03-03T19:44:55.747-08:00Tuesday 4 March 2014: BOXING CONDITIONING<div style="text-align: center;">
<span style="font-size: x-large;"><span><span><span style="font-family: Verdana,sans-serif;"><strong>BOXING CONDITIONING</strong></span></span></span></span></div>
<div style="text-align: center;">
</div>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"><span style="color: blue;"><strong> </strong></span></span></span></span><br />
<span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;"><span style="color: blue;"><strong>Advanced</strong></span> - <strong><span style="color: black;">Four</span></strong> rounds of:</span></span><br />
</span><br />
<ul>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)</span></span></span> </li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">1 minute - Rest<br /><em>During rest perform:</em>-Round 1 - a set of push-ups<br />-Round 2 - a set of crunches<br />-Round 3 - a set of squats<br />-Round 4 - a set of push-ups</span></span></span></li>
</ul>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"><span style="color: darkgreen;"><strong>Intermediate</strong></span> - <strong>Five</strong> rounds of:</span></span><br />
</span><ul>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">3 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)</span></span></span> </li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">1 minute - Rest<br /><em>During rest perform:</em>-Round 1 - 5-15 push-ups<br />-Round 2 - 15-30 crunches<br />-Round 3 - 10-20 squats<br />-Round 4 - 15-30 crunches<br />-Round 5 - 5-15 push-ups</span></span></span></li>
</ul>
<span style="font-size: large;">
<span><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong> - <strong>Seven</strong> rounds of:</span></span><br />
</span><ul>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">2 minutes - Shadowbox</span></span></span> </li>
<li><span style="font-size: large;"><span><span style="font-family: Verdana,sans-serif;">1 minute - Rest</span></span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-24102343375455367482014-03-03T19:44:00.001-08:002014-03-03T19:44:05.415-08:00Monday 3 March 2014: PFT<div align="center">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span>PHYSICAL FITNESS TEST</span></strong></span></span></div>
<br />
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;">Advanced</span></strong>:</span></span><br />
<ul>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Pull-ups in 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Sit-ups in 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Push-ups in 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 3 minutes</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Run 12 minutes for distance</span></span></li>
</ul>
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><br />
<ul>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Partial or Assisted Pull-ups or Body Rows</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Sit-ups or Crunches in 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Push-ups in 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 3 minutes</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Run-walk 12 minutes for distance</span></span></li>
</ul>
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<ul>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Body Rows in 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Crunches in 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Max Knee Push-ups in 1 minute</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Rest 3 minutes</span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Powerwalk 12 minutes for distance</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-30422738782764209242014-02-27T13:03:00.001-08:002014-02-27T13:03:49.867-08:00Friday 28 February 2014: JJ + PU CHALLENGE<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;"><span style="font-size: x-large;">JUMPING JACK + PUSH-UP CHALLENGE</span></span></strong></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: small;"><strong>Today's workout involves two ten-minute challenges.</strong><br /> <br />For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.<br /><br />During the second ten minutes, perform as many push-ups as possible.<br /><br /><strong><span style="color: red;">Intermediate and Basic trainees should substitute Knee Push-ups as necessary.</span></strong></span></span>Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-24124819141304410642014-02-26T14:45:00.003-08:002014-02-26T14:45:59.560-08:00Thursday 27 February 2014: 30/90 SPRINTS<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><strong><span>30/90 SPRINTS</span></strong></span></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #000099;">Advanced</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Run 5 minutes </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Repeat five times:<br />Sprint 30 seconds<br />Recover 90 seconds </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Run 5 minutes</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: #009900;">Intermediate</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Run-walk 5 minutes </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Repeat five times:<br />Sprint 20-30 seconds<br />Recover 90-100 seconds </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Run-walk 5 minutes</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"> </span></span><ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Powerwalk 5 minutes </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Repeat five times:<br />Sprint 15-20 seconds<br />Recover 100-105 seconds </span></span> </li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Powerwalk 5 minutes</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-16707233641144373392014-02-26T14:45:00.001-08:002014-02-26T14:45:18.506-08:00Wednesday 26 February 2014: DIPS + CHINS<span style="font-family: Verdana,sans-serif;"><span style="font-size: x-small;"><em><span style="font-size: 85%;"><span style="font-size: small;">The tried and true bodybuilder...</span></span></em></span><span style="font-size: x-small;"><br /></span></span><br />
<span style="font-family: Verdana,sans-serif;"> </span><div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;"><span style="font-size: x-large;"> </span></span></strong></span></div>
<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;"><span style="font-size: x-large;">DIPS + CHIN-UPS SUPERSETS</span></span></strong></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: small;"><strong>Perform sets of Dips and Chin-ups back to back for twenty minutes.</strong> Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).</span></span><br />
<span style="font-family: Verdana,sans-serif;"> </span><div align="justify">
</div>
<span style="font-family: Verdana,sans-serif;"> </span><div align="justify">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"> </span></span></div>
<div align="justify">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Options for performing dips include parallel bars, </span><a href="http://www.angelfire.com/ny5/shenandoah/OBB/Add.html"><span style="color: #004dff; font-size: small;">positioning the hands on the backs of two chairs</span></a><span style="font-size: small;">, or using the corner of a countertop.</span></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><div align="justify">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><br /></span></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><div align="justify">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><strong><span style="color: #009900;">Intermediate</span></strong> and <strong><span style="color: red;">Basic</span></strong> trainees should substitute </span><a href="http://www.chfpatients.com/faq/exercises/chair_dips.htm"><span style="color: #004dff; font-size: small;">chair dips</span></a><span style="font-size: small;">, push-ups, or knee push-ups as necessary.</span></span></div>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com1tag:blogger.com,1999:blog-30765483.post-84397390526357298822014-02-24T19:19:00.001-08:002014-02-24T19:19:16.916-08:00Tuesday 25 February 2014: B-CIRCUITS<span style="font-family: Verdana,sans-serif;"><em><span><span style="font-size: medium;">Today's workout was developed by </span></span></em><a href="http://ironsports.tv/"><em><span><span style="color: #004dff; font-size: medium;">Bryce Lane</span></span></em></a><span style="font-size: x-small;"><span style="font-size: medium;"><em><span>.</span></em><br /> </span><br /></span></span> <br />
<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;"><span style="font-size: x-large;">B-CIRCUITS</span></span></strong></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><br /><span style="font-size: medium;"><strong>Complete as many circuits as possible in twenty minutes.</strong><br /><br /><strong><span style="color: red;">If you are not accustomed to plyometric training or are obese, perform the Basic WOD.</span></strong><br /> <br /><strong><span style="color: #000099;">Advanced</span></strong>:</span> </span><ul>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">12 Short Range Squat Jumps<br /><em><span>(Half-Squat
Jumps: Squat until your elbows touch your knees and thighs are parallel
to ground and then jump for height or distance)</span></em></span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">12 Full Range Squat Jumps<br /><em><span>(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)</span></em></span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">20 High Tension Bodyweight Squats<br /><em><span>(Squat while maintaining conscious tension of the leg mucles)</span></em></span></span></li>
</ul>
<span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;"><strong><span style="color: #009900;">Intermediate</span></strong>:<br /> </span> </span><ul>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">6 Short Range Squat Jumps</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">6 Full Range Squat Jumps</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">10 High Tension Bodyweight Squats</span></span></li>
</ul>
<span style="font-family: Verdana,sans-serif;"> </span><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;"><strong><span style="color: red;">Basic</span></strong>:</span></span><br />
<span style="font-family: Verdana,sans-serif;"> </span><ul>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">5 Half-Squat Jumps</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">10 Lunges (Each leg)</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">10 Calf Raise and Flex</span></span></li>
</ul>
<span style="font-family: Verdana,sans-serif;"> </span><span style="font-family: Verdana,sans-serif;"><em><span style="font-size: medium;">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.</span></em></span>Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-37917913200999726392014-02-24T19:18:00.002-08:002014-02-24T19:18:36.852-08:00Monday 24 February 2014: DO IT ALL<div align="center">
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: 180%;"><span style="font-size: x-large;">DO IT ALL</span></span></strong></span></div>
<span style="font-family: Verdana,sans-serif;"> </span><br />
<span style="font-family: Verdana,sans-serif;"><strong><span style="font-size: medium;">Complete the following circuit five times:</span></strong></span><br />
<span style="font-family: Verdana,sans-serif;"> </span><ul>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">30/30 Pull-ups</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">30/30 Sit-ups</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">30/30 Push-ups</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">30/30 Squats</span></span></li>
</ul>
<span style="font-family: Verdana,sans-serif;"> </span><span style="font-family: Verdana,sans-serif;"><em><span style="font-size: medium;">30/30 = 30 seconds work, 30 seconds rest</span></em></span><br />
<span style="font-family: Verdana,sans-serif;"> </span><br />
<span style="font-family: Verdana,sans-serif;"><strong><u><span style="font-size: medium;">Substitutions</span></u></strong></span><br />
<span style="font-family: Verdana,sans-serif;"> </span><ul>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">Sit-ups: Crunches, Flutter Kicks, Leg Levers</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">Push-ups: Dips, Knee Push-ups</span></span></li>
<li><span style="font-family: Verdana,sans-serif;"><span style="font-size: medium;">Squats: Squat Jumps, Half-Squats</span></span></li>
</ul>
Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0tag:blogger.com,1999:blog-30765483.post-8833508096603363062014-02-21T16:05:00.001-08:002014-02-21T16:05:50.198-08:00Saturday 22 February 2014: RUN FOR DISTANCE<div align="center">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><strong><span>RUN FOR DISTANCE</span></strong></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: large;"><strong><span style="color: #000099;">Advanced</span></strong>:<br />Run for twenty minutes.<br /><br /><strong><span style="color: #009900;">Intermediate</span></strong>:<br />Run-walk for twenty minutes.<br /><br /><strong><span style="color: red;">Basic</span></strong>:<br />Powerwalk for twenty minutes.</span></span>Joel Ellishttp://www.blogger.com/profile/08192243014977264815noreply@blogger.com0