The tried and true bodybuilder...
Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.
Complete two of the following circuits in twenty minutes.
Modifications for Intermediate and Basic trainees
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:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
Perform a set of push-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute knee push-ups as necessary.
Advanced:
Intermediate and Basic:
The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.
You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.
Advanced:
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Complete as many rounds as possible in twenty minutes.
Advanced:
Intermediate:
Basic:
THREE POWERFUL CALISTHENICS
Repeat the following circuit for twenty minutes.
Advanced - Intermediate:
Basic:
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.
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
REST DAY
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Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
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 squats 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 squatting 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 squats 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:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.
Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).
If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.
Ideas to incorporate in your workout:
The tried and true bodybuilder...
Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).
Today's workout was developed by Bryce Lane.
B-CIRCUITS
Complete as many circuits as possible in twenty minutes.
If you are not accustomed to plyometric training or are obese, perform the Basic WOD.
Advanced:
Intermediate:
Basic:
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.
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Intermediate:
Basic:
Same workout for everybody today, but adjust the intensity according to your ability.
Complete as many rounds as possible in twenty minutes.
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
Perform a set of push-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute knee push-ups as necessary.
Advanced - Four rounds of:
Intermediate - Five rounds of:
Basic - Seven rounds of:
Intermediate:
Basic:
