Friday 1 February 2013: BP + PULL-UPS CHALLENGE

BURPEE + PULL-UP 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

Thursday January 31 2013: 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

Wednesday 30 January 2013: MAX SETS PULL-UPS

MAX SETS: PULL-UPS

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.

These are max sets but not to muscle failure. 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).

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Tuesday 29 January 2013: 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

Monday 28 January 2013: 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

Sunday 27 January 2013: REST DAY

REST DAY

Saturday 16 January 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 25 January 2013: 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

Thursday 24 January 2013: 30/90 SPRINTS

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

Wednesday 23 January 2013: 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

Tuesday 22 January 2013: ANIMAL CONDITIONING

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

Advanced:

• 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.)

Monday 21 January 2013: SPARTAN RUN #2

SPARTAN RUN #2

30/30 = 30 seconds work, 30 seconds rest

Advanced:

• Run 5 minutes
• Repeat twice:
  -30/30 Pull-ups
  -30/30 Sit-ups
  -30/30 Burpees
  -30/30 Squats
  -30/30 Bear Crawls (substitute Crab Crawls on second circuit)
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat twice:
  -30/30 Partial, Assisted or Jumping Pull-ups
  -30/30 Sit-ups or Crunches
  -30/30 Squat Thrusts
  -30/30 Squats30/30
  -Bear Crawl (substitute Crab Crawls on second circuit)
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat twice:
  -30/30 Body Rows
  -30/30 Crunches
  -30/30 Jumping Jacks
  -30/30 Half Squats
  -30/30 Bear Crawl (substitute Crab Crawls on second circuit)
• Powerwalk 5 minutes

Sunday 20 January 2013: REST

REST DAY

Saturday 19 January 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 18 January 2013: 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-upsYoga 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

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 17 January 2013: CRAWL...SPRINT #2

CRAWL...SPRINT #2

Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.

• 30 seconds Bear Crawl
• 15 seconds Sprint
• 30 seconds Crab Crawl
• 15 seconds Sprint

Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Tuesday 15 January 2013: LOWER BODY STRENGTH

LOWER BODY STRENGTH

Complete ten of the following circuits in twenty minutes.

Advanced:

• 45/15 Squats
• 45/15 Lunges

Intermediate-Basic:

• 30/30 Squats
• 30/30 Lunges

45/15 = 45 seconds work, 15 seconds rest
30/30 = 30 seconds work, 30 seconds rest

Monday 14 January 2013: TIMED SETS #4

TIMED SETS #4

• 60/60 - 60 seconds work, 60seconds rest
• 30/60 - 30 seconds work, 60 seconds rest

Repeat two times (2x):

• 60/60 Pull-ups
  60/60 Sit-ups
  60/60 Push-ups

Repeat two times (2x):

• 30/60 Pull-ups
• 30/60 Sit-ups
• 30/60 Push-ups

Substitutions for Intermediate & Basic Levels:

• For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
• For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
• For Push-ups - Knee Push-ups, Dips, other push-up variations

Sunday 13 January 2013: REST DAY

REST DAY

Saturday 13 January 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.