1 August 2006: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Perform the following exercises in a 30/30 interval pattern (30seconds work, 30seconds rest, repeat for allotted time).

Advanced and Intermediate:

• Jump Rope or Jumping Jacks x 5 minutes
• Burpees x 5 minutes
• Mountain Climbers x 5 minutes
• Squats x 5 minutes

Basic:

• Jumping Jacks x 5 minutes
• Squat Thrusts or Half-Squats x 5 minutes
• Mountain Climbers or Jog in place x 5 minutes
• Half-Squats x 5 minutes

For a description and video of Mountain Climbers and Burpees, see Josh Henkin's article on General Physical Preparedness. For a description and pictures of Squat Thrusts, see Fish's Exercise page on the right-hand navigation bar.

Post results to Comments.

Monday 31 July 2006: TIMED SETS

TIMED SETS

This workout is challenging, but it is ideal preparation for the Twenty Minute PFT.

• Max Pull-ups in 1 minute
• Max Pull-ups in 45 seconds
• Max Pull-ups in 30 seconds
• Max Pull-ups in 15 seconds
• Max Sit-ups in 1 minute
• Max Sit-ups in 45 seconds
• Max Sit-ups in 30 seconds
• Max Sit-ups in 15 seconds
• Max Push-ups in 1 minute
• Max Push-ups in 45 seconds
• Max Push-ups in 30 seconds
• Max Push-ups in 15 seconds

Insert one minute of rest between each set of exercises. Intermediate and Basic trainees should substitute (as necessary) Partial Pull-ups or Assisted Pull-ups or Body Rows for Regular Pull-ups, Crunches for Sit-ups, and Knee or Countertop PU for Regular Push-ups.

Post results to Comments.

Sunday 30 July 2006: REST DAY

REST DAY

Saturday 29 July 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run 20 minutes for distance

Intermediate:
Powerwalk Hill Repeats for 20 minutes

Beginner:
Powerwalk for 20 minutes

Post results to Comments.

It takes approximately three weeks of consistent behavior to form a new habit. If you have followed the blog consistently from the beginning, consider a habit of more complete strength and fitness now begun. Good job this week. Thanks for being a part of the Twenty Minute Fitness Solution.

Friday 28 July 2006: DIPS + CHIN-UPS

DIPS + CHIN-UPS

Perform supersets of bar dips and chin-ups for twenty minutes. If you do not have parallel bars for dips, try performing them 1) On the backs of two sturdy chairs, 2) At the corner of a countertop, 3) By placing your hands on the seats of two chairs with your body facing up and your heels resting on the floor or in a third chair. Alternatively you may substitute push-ups for dips in this workout, but advanced trainees should choose a challenging push-up variation (e.g. feet elevated on a chair or on the wall or handstand push-ups).

You will not be able to perform as many chin-ups in each set as you did on Wednesday since you are supersetting them with dips/push-ups. Adjust the number of reps per set downward to compensate for the additional fatigue of the dips/push-ups. Remember, supersetting means taking no rest between exercises. In other words, perform one set of dips/push-ups then immediately a set of chin-ups, then rest.

Advanced: Dips or a Challenging Push-ups version and Chin-ups

Intermediate: Chair Dips or Push-ups and Partial or Assisted Chin-ups/Body Rows

Basic: Knee or Countertop Push-ups and Body Rows

Post results to Comments.

Thursday 27 July 2006: SPRINTING

SPRINTING

Be sure to warm-up and cool-down adequately before and after today's workout.

Advanced & Intermediate:

• Run 5 minutes
• Complete the following circuit five times (Sprint 30 seconds, Walk/Jog 90 seconds)
• Run 5 minutes
  

Basic:

• Powerwalk or Walk-Jog 5 minutes
• Complete the following circuit five times (Sprint 15-30 seconds, Walk 90-105 seconds)
• Powerwalk or Walk-Jog 5 minutes
  

I would recommend you use a progressive sprint pattern during the five sprints in today's workout. For example, run at 70% of maximum effort during the first sprint, 80% effort during the second sprint, 90% effort during the third sprint, and 100% effort during the two final sprints. Remember, thirty seconds is a looong time when sprinting at full-speed. Adjust your effort accordingly. Keep some water with you during the training session, and be sure to fully re-hydrate after the workout.

Post results to Comments.

Wednesday 26 July 2006: PULL-UPS ON THE MINUTE

PULL-UPS ON THE MINUTE

Perform a set of pull-ups at the top of every minute for twenty minutes.

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial/Assisted Pull-ups or Body Rows

Basic: Body Rows

Post results to Comments.

Tuesday 25 July 2006: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Today we'll be devoting five minutes to each of four different exercises. The first three will be performed as 30/30 intervals (30sec. work/30sec. rest). The fourth exercise will be done as a 15/45 interval (15sec. work/45sec. rest). See July 11th's workout for descriptions of some of the exercises used in today's routine.

Advanced:

• Jump-overs x 5 minutes (30/30)
  Perform standing, two-footed jumps over an object of reasonable height. Select an object that won't injury you if you fail to clear it on a jump. (E.g. a broomhandle across two chairs)
• Jumping Jacks x 5 minutes (30/30)
• Burpees x 5 minutes (30/30)
• Sprints x 5 minutes (15/45)

Intermediate:

• Jump Squats x 5 minutes (30/30)
• Jumping Jacks x 5 minutes (30/30)
• Squat Thrusts or Half-Squats x 5 minutes (30/30)
• Sprints x 5 minutes (15/45)

Basic:

• Lunges x 5 minutes (30/30)
  Alternate legs on each rep. Once with the left leg front and once with the right leg front equals one rep.
• Jumping Jacks x 5 minutes (30/30)
• Squat Thrusts or Half-Squats x 5 minutes (30/30)
• Sprints x 5 minutes (15/45)

Post results to Comments.

Monday 24 July 2006: PUSH-UPS ON THE MINUTE

PUSH-UPS ON THE MINUTE

Perform one set of push-ups at the top of every minute for twenty minutes. The breakdowns below are general guidelines. Do as many push-ups as you can while keeping your sets fairly consistent throughout the workout.

Advanced:
10-25 PU per minute x 20 minutes
(You can increase the difficulty of this workout by elevating your feet.)

Intermediate:
5-10 PU per minute x 20 minutes

Basic:
5-10 Knee or Countertop PU x 20 minutes

Post results to Comments.

Sunday 23 July 2006: REST DAY

REST DAY

Saturday 22 July 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run 20 minutes for distance

Intermediate:
Powerwalk Hill Repeats for 20 minutes

Beginner:
Powerwalk for 20 minutes

Post results to Comments.

Great week everyone! One week closer to going from fat to fit, from fit to fantastic, and from fantastic to fearsome.

Friday 21 July 2006: PYRAMIDS

PULL-UP + PUSH-UP PYRAMIDS

Perform a super set (one set of pull-ups and one set of push-ups) every minute for twenty minutes. Your repetitions form a pyramid, increasing by one or two reps per set and then decreasing in the same manner (e.g. Minute 1: 1 pull-up, 2 push-ups, Minute 2: 2 pull-ups, 4 push-ups, etc.). There are nineteen sets to perform during today's workout. Do not be discouraged if you fail to complete all of the goal repetitions. Keep training, and one day soon you will surprise yourself on this workout.

Advanced:

• Pullups
  1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
• Push-ups
  2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Intermediate:

• Partial/Assisted Pull-ups or Body Rows
  1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
• Push-ups (go to your knees if necessary)
  1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Basic:

• Body Rows
  1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
• Knee or Counter-top Push-ups
  1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Post results to Comments.

Sorry for the lack of photos this week. I have been teaching out of town, so my typical schedule has been somewhat disrupted.

Thursday 20 July 2006: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Same workout for everybody today. Advanced and intermediate trainees should push hard and move fast during each conditioning drill.

• 5 minutes Rope Jumping or Jumping Jacks (30sec. work/30sec. rest)
• 5 minutes Sprinting (15sec. sprint/45sec. recover)
• 5 minutes Bear Crawls (30sec. work/30sec. rest)
  (Crawl on hands and feet.)
• 5 minutes Crab Crawls (30sec. work/30sec. rest)
  (From a prone position, raise your body by placing your hands and feet underneath you. Now crawl using only your hands and feet.)

Animal crawls are an excellent form of conditioning drills, and the bear and crab crawls are two of the very best. These movements using most of the major muscles in the body while developing the strength, flexibility, and coordination essential for real-world, functional fitness.

Post results to Comments.

Wednesday 19 July 2006: PUSH-UP+ABS SUPERSETS

PU+ABS SUPERSETS

Complete as many cycles as possible in twenty minutes.

Advanced:

• 10 Regular Push-ups
• 20 Crunches
• 10 Wide Push-ups
• 20 Leg Levers
  (Lie prone with hands under your hips. Keeping your legs straight, raise your legs off the ground and into the air until your pelvis lifts off the floor. Return your legs to a horizontal position while keeping your feet 1-6 inches off the floor. Repeat for reps.)
• 10 Diamond Push-ups
  (Touch your fingers together on the floor so that your hands form a diamond shape. Spread your legs. Perform push-up for reps.)
• 20 Bicycle Crunches
  (Lie prone with your hands on the sides of your head. Pedal your feet as though riding a bike while crunching forward with your abs and rotating your upper body to touch each elbow to the opposite knee. Crunch and rotate both sides for one rep.)

Intermediate: (Same as above but go to your knees if necessary on the push-ups.)

Basic:

• 5 Knee or Countertop Push-ups
• 10 Crunches
• 5 Wide, Knee or Countertop Push-ups
• 10 Reverse Crunches (Bring your knees up to your chest.)
• 5 Narrow, Knee or Countertop Push-ups
• 10 Bicycle Crunches

Post results to Comments.

Tuesday 18 July 2006: 30/30 INTERVALS

30/30 INTERVALS

Same concept as last week: 30 seconds work alternated with 30 seconds of recovery for twenty minutes. Land lightly on the jump squats; your knees will thank you.

Advanced - Intermediate:

• 10 minutes - Jump Squats
• 10 minutes - Bodyweight Squats (any style)

Basic:

• 5 minutes - Jump Squats (two footed jumps over a shoe)
• 5 minutes - Half Squats
• 5 minutes - Jump Squats (same as above)
• 5 minutes - Half Squats

Best wishes for getting out of bed tomorrow. These jump squats are difficult, but they stimulate the natural production of human growth hormone which results in fat burning and muscle building.

Post results to Comments.

Monday 17 July 2006: SPARTAN RUN

SPARTAN RUN

Complete as many cycles as possible in twenty minutes.

Advanced:

• Pull-ups - 5-10 reps
• Push-ups - 20-40 reps
• Sit-ups/Crunches - 25-50 reps
• Run - 400 meters/0.25 miles

Intermediate:

• Body Rows/Partial Pull-ups - 5 reps
• Push-ups - 10-20 reps
• Crunches - 20-40 reps
• Run-Walk - 400 meters/0.25 miles

Basic:

• Body Rows - 5 reps
• Push-ups - 10 reps
• Crunches - 20 reps
• Powerwalk - 400 meters/0.25 miles

Post results to Comments.

Sunday 16 July 2006: REST DAY

REST DAY

Great job this week! Enjoy a well-earned day off.

Saturday 15 July 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run 20 minutes for distance

Intermediate:
Powerwalk Hill Repeats for 20 minutes

Beginner:
Powerwalk for 20 minutes

Post results to Comments.

Friday 14 July 2006: PULL-UPS ON THE MINUTE

PULL-UPS ON THE MINUTE

Today's workout follows the same pattern as Wednesday's except we will use pull-up variations instead of push-ups. Perform one set at the top of every minute for twenty minutes. Start with small sets; volume work should be built slowly. Unless you are already accustomed to high volume pull-up/body row training, do not plan to exceed 100 reps in today's workout.

Advanced:
2-10 Pull-ups/Chin-ups per minute x 20 minutes

Intermediate:
2-10 Assisted Pull-ups/Chin-ups or Body Rows per minute x 20 minutes

Basic:
3-5 Body Rows per minute x 20 minutes

Post results to Comments.

Thursday 13 July 2006: SPRINTING

SPRINTING

Be sure to warm-up and cool-down adequately before and after today's workout.

Advanced & Intermediate:

• Run 5 minutes
• Complete the following circuit five times
  (Sprint 30 seconds, Walk/Jog 90 seconds)
• Run 5 minutes

Basic:

• Powerwalk or Walk-Jog 5 minutes
• Complete the following circuit five times
  (Sprint 15-30 seconds, Walk 90-105 seconds)
• Powerwalk or Walk-Jog 5 minutes

I would recommend you use a progressive sprint pattern during the five sprints in today's workout. For example, run at 70% of maximum effort during the first sprint, 80% effort during the second sprint, 90% effort during the third sprint, and 100% effort during the two final sprints. Remember, thirty seconds is a looong time when sprinting at full-speed. Adjust your effort accordingly. Keep some water with you during the training session, and be sure to fully re-hydrate after the workout.

Post results to Comments.

Wednesday 12 July 2006: PUSH-UPS ON THE MINUTE

PUSH-UPS ON THE MINUTE

The concept for today's workout is simple: perform one set of push-ups at the top of every minute for twenty minutes. Be careful. This workout won't be as easy as it sounds.

The breakdowns below are general guidelines. Do as many push-ups as you can while keeping your sets fairly consistent throughout the workout.

Advanced: 10-25 PU per minute x 20 minutes
(You can increase the difficulty of this workout by elevating your feet on a chair.)

Intermediate: 5-10 PU per minute x 20 minutes

Basic: 5-10 Knee or Countertop PU x 20 minutes

Post results to Comments.

Tuesday 11 July 2006: 30/30 INTERVALS

30/30 Intervals

30/30 Intervals are going to become a familiar friend to those who frequent this blog. The basic concept is simple: 30 seconds of work followed by 30 seconds of rest in a continuous cycle for the specified time. In today's workout, we'll be performing two exercises using a 30/30 pattern for a total of twenty minutes. The key to this strategy is to go hard, but not too hard, during the 30 seconds of work. Remember, you will only have 30 seconds to recover, so make sure you don't burn out completely during the work-phase.

Today's workout offers you a choice: Jumping Jacks or Rope Jumping for exercise one and Burpees, Squat Thrusts, or Half-Squats for exercise two.

To do a Half-Squat:
(1) Stand with feet approximately shoulder-width apart, arms extended in front of you, (2) While looking forward and keeping your back straight, squat down until your thighs are parallel to the ground, (3) Stand up straight.

To do a Squat Thrust:
(1) Stand with your arms by your sides, (2) Squat down until your hands are on the ground next to your feet, (see photo) (3) Jump slightly and thrust your feet straight back landing on the balls of your feet with your body in push-up position, (see photo) (4) Jump again and bring your feet back under your body as you were in Step 2, (5) Stand up.

To do a Burpee:
Follow the above instructions for a Squat Thrust with the following modifications - (3b) Perform a push-up, (5) Instead of standing, jump straight up as high as you can. (see photo)

Basic:

• Jumping Jacks - 10 minutes
• Half-Squats - 10 minutes

Intermediate:

• Rope Jumping or Jumping Jacks - 10 minutes
• Half-Squats, Squat Thrusts, or Burpees - 10 minutes

Advanced:

• Rope Jumping - 10 minutes
• Burpees - 10 minutes

Post results to Comments.

Monday 10 July 2006: PFT

PHYSICAL FITNESS TEST

The following PFT will be a staple here at the 20 Minute Fitness Solution. This PFT will be re-run every 3-4 weeks to allow the trainee an objective means of testing his progress. Post your results when you have completed the workout. Down the road, those numbers will serve as a signpost of how far you have come.

The following workout is broken down into three different levels. Select the level that best matches your current physical abilities. Before you begin your training session, spend five to ten minutes warming up your body with a brisk walk or jumping jacks and some gentle loosening exercises.

Advanced:

• Max Pull-ups or Chin-ups in 1 set
• 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 BodyRows in 1 set
  (BodyRows: Also called horizontal pull-ups. See picture of "Easy Chin-up" under the "Basic Guide to Bodyweight Exercises" link at right.)
• Rest 1 minute
• Max Crunches or Sit-ups in 1 minute
• Rest 1 minute
• Max Push-ups in 1 minute
• Rest 3 minutes
• Run-Walk 12 minutes for Distance

Beginner:

• Max Flexed Arm Hang or Hang from Bar
  (Flexed arm hang: Hold yourself at the top of a pull-up bar for as long as possible. The exercise is completed when your arms straighten.)
• Rest 1 minute
• Max Crunches in 1 minute
• Rest 1 minute
• Max Push-ups (against Countertop or on Knees) in 1 minute
• Rest 3 minutes
• Powerwalk 12 minutes for Distance

Post results to Comments

Sunday 9 July 2006: REST DAY

Coming Soon...

The 20 Minute Fitness Solution is an exercise program oriented around bodyweight exercises that aims to remove the excuses so many people make for not working out.

No time? Our program only takes 20 minutes.

Gym membership too expensive? Our program is FREE.

No equipment? Our program requires little or no equipment.

Too lazy? Sorry. You'll have to solve this issue on your own.

What Will I Need?
The 20 Minute Fitness Solution is designed to be a low-cost, no-frills training system that you can do practically anywhere. About the only necessary equipment is a pull-up bar, and even this apparatus can be substituted for with a broom handle between chairs, a swingset, or a tree branch. Additional equipment can make training fun, but it is not necessary to have it in order to be successful in burning fat, adding muscle, and building strength and cardiovascular fitness.

How Does The Program Work?
The 20 Minute Fitness Solution doesn't work, unless you are willing to work hard at it. The routines are not for the faint of heart, but modifications will be offered whenever appropriate to adjust the intensity and difficulty of each day's session according to the individual's abilities. New workouts will be posted Monday thru Friday. Sunday is a rest day, critical for muscle recovery and development. Each week's training sessions will focus on general conditioning by challenging the trainee to complete a progressively increasing volume of work within a 20 minute window. Specific sessions will emphasize various aspects of strength and fitness (e.g. pushing, pulling, squatting, jumping, running, etc.).

When Do We Start?
Workouts will begin being posted on Monday, July 10, 2006. We hope you will bookmark the site and check-in regularly.