WODs TEMPORARILY SUSPENDED

Due to a family medical emergency, the Twenty Minute Fitness Solution's "workout of the day" has been temporarily suspended. The archives remain accessible, and we encourage you to check back often for updates. We hope to resume posting new daily workouts within 1-2 weeks.

Thank you for your patience.

Joel

Wednesday 13 Feb 2008: DO IT ALL

DO IT ALL

Complete the following circuit five times:

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

30/30 = 30 seconds work, 30 seconds rest

Substitutions

• Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows
• Sit-ups: Crunches, Flutter Kicks, Leg Levers
• Push-ups: Dips, Knee Push-ups
• Squats: Squat Jumps, Half-Squats

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Tuesday 12 Feb 2008: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Burpees
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Squats

Intermediate:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Squat Thrusts (add push-up if possible)
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Squats

Basic:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Half-Squats or Squat Thrusts
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Half Squats

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Monday 11 Feb 2008: ON THE ROAD #1

Today's workout is adapted from John Peterson.

ON THE ROAD #1

Perform two of the following circuits in twenty minutes.

Advanced:

• Atlas II Push-ups - 1 minute
  Perform push-ups with each hand on a sturdy chair seat or blocks and the feet elevated to the same or a greater height on a third chair or block.
• Sit-ups - 1 minute
• Self-Resistance Arm Curls - 1 minute/each arm
  With one arm held straight and slightly in front of your body, grasp your wrist with the opposing hand. Slowly curl your straight arm until the hand is at your shoulder while firmly resisting with the opposing arm.
• Step-ups - 6 minutes
  Step up and down continuously on a sturdy chair, step, or box, alternating which leg leads on each rep.

Intermediate:
(Rest as necessary during each circuit)

• Atlas I Push-ups - 1 minute
  Perform push-ups with each hand on a sturdy chair seat or blocks and the feet on the floor.
• Crunches - 1 minute
• Self-Resistance Arm Curls - 1 minute/each arm
  With one arm held straight and slightly in front of your body, grasp your wrist with the opposing hand. Slowly curl your straight arm until the hand is at your shoulder while firmly resisting with the opposing arm.
• Step-ups - 6 minutes
  Step up and down continuously on a sturdy chair, step, or box, alternating which leg leads on each rep.

Basic:
(Rest as necessary during each circuit)

• Knee or Countertop Push-ups - 1 minute
• Crunches - 1 minute
• Self-Resistance Arm Curls - 1 minute/each arm
  With one arm held straight and slightly in front of your body, grasp your wrist with the opposing hand. Slowly curl your straight arm until the hand is at your shoulder while firmly resisting with the opposing arm.
• Step-ups - 6 x 30/30 (30 seconds work, 30 second rest)
  Step up and down continuously on a sturdy chair, step, or box, alternating which leg leads on each rep.

You can find more of John Peterson's training ideas in his books, including Pushing Yourself to Power, Miracle Seven, and Isometric Power Revolution.

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Sunday 10 Feb 2008: REST DAY

REST DAY

4-9 Feb 2008: WEEK OF WODs

A WEEK OF DAILY WORKOUTS

Monday 4 Feb 2008: PHYSICAL FITNESS TEST

Tuesday 5 Feb 2008: B-CIRCUITS

Wednesday 6 Feb 2008: PULL-UPS OTM

Thursday 7 Feb 2008: SPRINT PYRAMID

Friday 8 Feb 2008: 90/30 CALISTHENICS

Saturday 9 Feb 2008: RUN FOR DISTANCE

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Sunday 3 Feb 2008: REST DAY

REST DAY

Saturday 2 Feb 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

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