The Daily Fitness Solution Blog

Saturday 23 Dec 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run twenty minutes for distance.

Intermediate:
Run-walk twenty minutes for distance.

Basic:
Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 22 Dec 2006: STRENGTH CIRCUITS

The Little Bit of Everything...

STRENGTH CIRCUIT

Complete as many rounds as possible in twenty minutes.

A set of Pull-ups or Chin-ups
(e.g. Wide, Regular, Narrow, Mixed Grip, Towel, Rope, etc.)
A set of Squat Jumps
(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Power Skipping, etc.)
A set of Push-ups
(e.g. Regular, Wide, Narrow, Hindu, Divebomber, Elevated, Handstand, Dips, etc.)
A set of Squats (non-jumping)
(e.g. Full, Medium, or Short Range of Motion; Sumo; Hindu; etc.)

Keep the reps well below max in each set.

Advanced:

Pull-ups
Squat Jumps
Push-ups
Bodyweight Squats

Intermediate:

Partial, Assisted, or Jumping Pull-ups
Half-Squat Jumps
Push-ups
Bodyweight Squats

Basic:

Body Rows
Walking Lunges
Knee Push-ups
Half-Squats

Post results to Comments.

Thursday 21 Dec 2006: 30/90 SPRINTS

The signature sprint workout...

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

Post results to Comments.

Wednesday 20 Dec 2006: PU OTM

PUSH-UPS ON THE MINUTE

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

Intermediate and Basic trainees should use knee push-ups and/or countertop push-ups as necessary.

Post results to Comments.

Looking for inspiration?

Tuesday 19 Dec 2006: 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

Post results to Comments.

Monday 18 Dec 2006: SPARTAN RUN

SPARTAN RUN

Complete five rounds in twenty minutes.

(Each round should take four minutes. There is no rest between exercises. Transition quickly but smoothly between exercises. Go to your knees if necessary on the push-ups.)

Advanced:

Pull-ups - 30 seconds
Sit-ups - 30 seconds
Push-ups - 30 seconds
Run - 2:30 minutes

Intermediate:

Partial, Assisted, or Jumping Pull-ups - 30 seconds
Sit-ups or Crunches - 30 seconds
Push-ups - 30 seconds
Run-walk - 2:30 minutes

Basic:

Body Rows - 30 seconds
Crunches - 30 seconds
Knee Push-ups - 30 seconds
Powerwalk - 2:30 minutes

Post results to Comments.

Sunday 17 Dec 2006: REST DAY

REST DAY

Saturday 16 Dec 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 15 Dec 2006: JJ - PU CHALLENGE

JUMPING JACK + PUSH-UP CHALLENGE

Today's workout involves two ten-minute challenges.

For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.

During the second ten minutes, perform as many push-ups as possible. Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

Post results to Comments.

Thursday 14 Dec 2006: OH SQ + SPRINT

OVERHEAD SQUAT + SPRINT

Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath.

Advanced:

15 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
30 seconds Sprint
Walk or jog back to the start and recover as necessary

Intermediate:

10 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
20 seconds Sprint
Walk or jog back to the start and recover as necessary

Basic:

5 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
10 seconds Sprint
Walk or jog back to the start and recover as necessary

Post results to Comments.

Wednesday 13 Dec 2006: 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

Post results to Comments.

Tuesday 12 Dec 2006: B-CIRCUITS

Today's agony brought to you by Bryce Lane, a major inspiration for this site and creator of the infamous...

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:

12 Short Range Squat Jumps
(Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
12 Full Range Squat Jumps
(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
20 High Tension Bodyweight Squats
(Squat while maintaining conscious tension of the leg mucles)

Intermediate:

6 Short Range Squat Jumps
6 Full Range Squat Jumps
10 High Tension Bodyweight Squats

Basic:

5 Half-Squat Jumps
10 Lunges (Each leg)
10 Calf Raise and Flex

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.

Post results to Comments.

B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.

Monday 11 Dec 2006: 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

Post results to Comments.

Sunday 10 Dec 2006: REST DAY

REST DAY

Saturday 9 Dec 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 8 Dec 2006: 90/30 CALS

90/30 CALISTHENICS:
PUSH-UP, LEG LEVER, TUCK JUMP

Similar in design to last Friday's workout, today's training session involves 90 seconds of continuous calisthenics alternated with 30 seconds of rest.

Perform ten circuits in twenty minutes.

Advanced:

30 seconds: Push-ups (go to your knees if necessary)
30 seconds: Leg Levers
(Lie on your back with your legs straight and your hands under your hips to provide lower back support. Keeping your legs straight, raise them until your legs are at a 45 degree or greater angle. Lower them again but stop short of touching your feet to the floor. Repeat.)
30 seconds: Tuck Jumps
(Perform a squat jump but in midair bring your knees to your chest.)
30 seconds: Rest

Intermediate:

30 seconds: Knee Push-ups
30 seconds: Reverse Crunches
(Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
30 seconds: Squat Jumps
30 seconds: Rest

Basic:

30 seconds: Countertop Push-ups
30 seconds: Reverse Crunches
(Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
30 seconds: Half Squats
30 seconds: Rest

Post results to Comments.

Thursday 7 Dec 2006: CRAWL...SPRINT #1

CRAWL...SPRINT #1

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

Same workout for everybody today.

5 x 30/30 Bear Crawl
5 x 15/45 Sprint
5 x 30/30 Crab Crawl
5 x 15/45 Sprint

Post results to Comments.

Wednesday 6 Dec 2006: DIPS + CHINS

The tried and true bodybuilder...

DIPS + CHIN-UPS

Perform supersets (back to back sets with little or no rest in between) of dips and chin-ups for twenty minutes. Rest as necessary between supersets.

Substitutions for Bar Dips:

Dip with hands on the backs of two chairs or on railings or at the corner of a countertop
Chair Dips (feet elevated or feet on the floor)
Push-ups (go to your knees if necessary)

Substitutions for Chin-ups:

Partial, Assisted, or Jumping Chin-ups
Body Rows

Post results to Comments.

Tuesday 5 Dec 2006: CONDITIONING INTERVALS

CONDITIONING INTERVALS

30/30 intervals = 30 seconds work, 30 seconds rest, repeat for allotted sets

Advanced:

10 x 30/30 Jumping Jacks or Jump Rope
10 x 30/30 Burpees

Intermediate:

10 x 30/30 Jumping Jacks or Jump Rope
10 x 30/30 Squat Thrusts

Basic:

10 x 30/30 Jumping Jacks or Jump Rope
10 x 30/30 Squat Thrusts or Half Squats

Post results to Comments.

Monday 4 Dec 2006: PFT

It's the first Monday of the month. Time for another...

PHYSICAL FITNESS TEST

Advanced:

Max Pull-ups in 1 minute
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 Partial or Assisted Pull-ups or Body Rows
Rest 1 minute
Max Sit-ups or Crunches in 1 minute
Rest 1 minute
Max Push-ups in 1 minute
Rest 3 minutes
Run-walk 12 minutes for distance

Basic:

Max Body Rows in 1 minute
Rest 1 minute
Max Crunches in 1 minute
Rest 1 minute
Max Knee Push-ups in 1 minute
Rest 3 minutes
Powerwalk 12 minutes for distance

Post results to Comments.

Sunday 3 Dec 2006: REST DAY

REST DAY

Saturday 2 Dec 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 1 Dec 2006: PULL, CLB, TWIST

PULLING, CLIMBING, TWISTING

The idea for this workout came from Jim Biancolo over at Lean and Hungry Fitness. Jim has a nice site that fits in with many of the methods we use around here.

Perform ten rounds of the following cycle in twenty minutes.

Advanced:

30 seconds - Body Rows or Pull-ups
30 seconds - Mountain Climbers
30 seconds - Russian Twists
(Lie on your back with your knees bent and feet on the floor. Extend your arms and clasp your hands in front of you. Crunch up so that your shoulder blades are off the ground. Now twist your midsection to the left and to the right so that your arms are parallel to the floor. Once to each side equals one rep. This exercise can also be performed holding a medicine ball or weight in your hands or with a broomstick behind your shoulders.)
30 seconds - Rest

Even though Advanced trainees are accustomed to doing 30 second sets of Pull-ups, the overall intensity of this workout makes the Body Rows an acceptable substitution. If you think the Body Rows are too easy, try the completely suspended version shown in the Body Row link or do them sprint-style and attempt to get 20-30 reps in each round.

Intermediate:

30 seconds - Body Rows
30 seconds - Squat Thrusts
30 seconds - Russian Twists or Regular Crunches
30 seconds - Rest

Basic:

30 seconds - Body Rows
30 seconds - Half-Squats
30 seconds - Crunches
30 seconds - Rest

Post results to Comments.

Thursday 30 Nov 2006: 30/90 SPRINTS

The terrific, the terrifying...

30/90 SPRINTS

Advanced:

Run 5 minutes
Repeat five times:
Sprint 30 seconds
Recover 90 seconds
Run five 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

Post results to Comments.

Wednesday 29 Nov 2006: PULL LADDER + PU

PULL-UP LADDERS + SET OF PUSH-UPS

For today's workout, you will be performing pull-up ladders supersetted with sets of push-ups. To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.

Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.

Advanced:

Ladders of Pull-ups/Chin-ups
Sets of Regular Push-ups

Intermediate and Basic:

Ladders of Partial or Assisted Pull-ups or Body Rows
Sets of Regular, Knee, or Countertop Push-ups

Post results to Comments.

Tuesday 28 Nov 2006: 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.)

Post results to Comments.

Monday 27 Nov 2006: 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 Squats
30/30 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

Post results to Comments.

Sunday 26 Nov 2006: REST DAY

REST DAY

Saturday 25 Nov 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 24 Nov 2006: BP + PULL 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

Post results to Comments.

Thursday 23 Nov 2006: SPRINT PYRAMID

The Thanksgiving Day Fitness Solution...

SPRINT PYRAMID

Just the thing to get the metabolism revved up before the turkey and dressing.

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

Post results to Comments.

Wednesday 22 Nov 2006: PU DROP SETS

PUSH-UP DROP SETS

Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.

Complete as many drop sets as possible in twenty minutes.

Advanced:

Feet Elevated PU
Regular PU
Knee PU

Intermediate:

Regular PU
Knee PU
Countertop PU

Basic:

Knee PU
Countertop PU
Countertop PU (move feet closer to the countertop)

Post results to Comments.

Tuesday 21 Nov 2006: B-CIRCUITS

Today's agony brought to you by Bryce Lane, inventor of sick but effective workout routines like the infamous...

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:

12 Short Range Squat Jumps
(Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
12 Full Range Squat Jumps
(Deep Knee Bend: Squat deep until your hands touch the ground and then jump for height or distance)
20 High Tension Bodyweight Squats
(Squat while maintaining conscious tension of the leg mucles)

Intermediate:

6 Short Range Squat Jumps
6 Full Range Squat Jumps
10 High Tension Bodyweight Squats

Basic:

5 Half-Squat Jumps
10 Lunges (Each leg)
10 Calf Raise and Flex

Post results to Comments.

Monday 20 Nov 2006: 30/30 CALS

30/30 CALISTHENICS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for allotted time). Perform one set of each exercise during the intervals; you should perform five sets of pull-ups, sit-ups, push-ups, and squats.

Advanced:

5 x 30/30 Pull-ups
5 x 30/30 Sit-ups
5 x 30/30 Push-ups
5 x 30/30 Squats

Intermediate:

5 x 30/30 Partial, Assisted, or Jumping Pull-ups
5 x 30/30 Sit-ups or Crunches
5 x 30/30 Push-ups (go to your knees if necessary)
5 x 30/30 Squats

Basic:

5 x 30/30 Body Rows
5 x 30/30 Crunches
5 x 30/30 Knee Push-ups
5 x 30/30 Half-Squats

Post results to Comments.

Sunday 19 Nov 2006: REST DAY

REST DAY

Saturday 18 Nov 2006: RUN FOR TIME

RUN FOR TIME

Advanced:

Run for twenty minutes.

Intermediate:

Run-walk for twenty minutes.

Basic:

Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 17 Nov 2006: PULL PUSH CRAWL

This ought to be fun...

PULLING, PUSHING, & CRAWLING

Complete as many rounds as possible in twenty minutes.

Advanced:

A set of Pull-ups
30 seconds - Bear Crawl
A set of Push-ups
30 seconds - Crab Crawl

Intermediate:

A set of Partial, Assisted, or Jumping Pull-ups
20-30 seconds - Bear Crawl
A set of Push-ups (go to your knees if necessary)
20-30 seconds - Crab Crawl

Basic:

A set of Body Rows
15-20 seconds - Bear Crawl
A set of Knee Push-ups
15-20 seconds - Crab Crawl

Post results to Comments.

Thursday 16 Nov 2006: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

Run 5 minutes
Repeat eight times:
Sprint 15 seconds
Recover 1 minute
Run 5 minutes

Intermediate:

Run-walk 5 minutes
Repeat six-eight times:
Sprint 15 seconds
Recover 60-85 seconds
Run-walk 5 minutes

Basic:

Powerwalk 5 minutes
Repeat four-six times:
Sprint 15 seconds
Recover 85-120 seconds
Powerwalk 5 minutes

Post results to Comments.

Wednesday 15 Nov 2006: PULL OTM

PULL-UPS ON THE MINUTE

Perform a set of pull-ups at the top of every minute for twenty minutes. Intermediate and Basic trainees should substitute Partial, Assisted, and Jumping Pull-ups or Body Rows as necessary. Keep your reps well below max.

Post results to Comments.

Tuesday 14 Nov 2006: JUMP SQ + BW SQ

JUMP SQUATS + BODYWEIGHT SQUATS #2

Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:

A set of Squat Jumps
(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
A set of Bodyweight Squats
(e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.

Basic:

A set of Half Squats
A set of Lunges
A set of Calf Raises
A set of Jumping Jacks

Post results to Comments.

Monday 13 Nov 2006: TIMED SETS

TIMED SETS

Perform timed sets of pull-ups, sit-ups, and push-ups for twenty minutes. Insert one minute of rest between each set. Complete all sets for each exercise before proceeding to the next exercise.

You should only perform four sets of each exercise. Do not try to add sets within the allotted time after your form breaks down.

Advanced:

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

Intermediate:

Max Assisted, Partial, or Jumping Pull-ups in:
1 minute
45 seconds
30 seconds
15 seconds
Max Sit-ups or Crunches in:
1 minute
45 seconds
30 seconds
15 seconds
Max Push-ups (go to your knees if necessary) in:
1 minute
45 seconds
30 seconds
15 seconds

Basic:

Max Body Rows in:
1 minute
45 seconds
30 seconds
15 seconds
Max Crunches in:
1 minute
45 seconds
30 seconds
15 seconds
Max Knee Push-ups in:
1 minute
45 seconds
30 seconds
15 seconds

Post results to Comments.

Sunday 12 Nov 2006: REST DAY

REST DAY

Saturday 11 Nov 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 10 Nov 2006: STRENGTH CIRCUIT

STRENGTH CIRCUIT

Complete as many rounds as possible in twenty minutes.

A set of Pull-ups or Chin-ups
(e.g. Wide, Regular, Narrow, Mixed Grip, Towel, Rope, etc.)
A set of Squat Jumps
(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Power Skipping, etc.)
A set of Push-ups
(e.g. Regular, Wide, Narrow, Hindu, Divebomber, Elevated, Handstand, Dips, etc.)
A set of Squats (non-jumping)
(e.g. Full, Medium, or Short Range of Motion; Sumo; Hindu; etc.)

Keep the reps well below max in each set.

Advanced:

Pull-ups
Squat Jumps
Push-ups
Bodyweight Squats

Intermediate:

Partial, Assisted, or Jumping Pull-ups
Half-Squat Jumps
Push-ups
Bodyweight Squats

Basic:

Body Rows
Walking Lunges
Knee Push-ups
Half-Squats

Post results to Comments.

Thursday 9 Nov 2006: 30/90 SPRINTS

Manmaker or Widowmaker?

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

Post results to Comments.

Wednesday 8 Nov 2006: PU OTM

PUSH-UPS ON THE MINUTE

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.

Post results to Comments.

Tuesday 7 Nov 2006: CONDITIONING

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

Post results to Comments.

Lance Armstrong's Marathon Debut

Monday 6 Nov 2006: PFT

PHYSICAL FITNESS TEST

It's the first Monday of the month. The monthly PFT is a great way to evaluate your progress. It is also a great workout in itself, and it only takes twenty minutes.

Advanced:

Max Pull-ups in 1 minute
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 Partial or Assisted Pull-ups or Body Rows
Rest 1 minute
Max Sit-ups or Crunches in 1 minute
Rest 1 minute
Max Push-ups in 1 minute
Rest 3 minutes
Run-walk 12 minutes for distance

Basic:

Max Body Rows in 1 minute
Rest 1 minute
Max Crunches in 1 minute
Rest 1 minute
Max Knee Push-ups in 1 minute
Rest 3 minutes
Powerwalk 12 minutes for distance

Post results to Comments.

Sunday 5 Nov 2006: REST DAY

REST DAY

Saturday 4 Nov 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run twenty minutes for distance.

Intermediate:
Run-walk twenty minutes for distance.

Basic:
Powerwalk hill repeats.

Post results to Comments.

Friday 3 Nov 2006: JJ - PU CHALLENGE

JUMPING JACK & PUSH-UP CHALLENGE

Today's workout involves two ten-minute challenges.

For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.

During the second ten minutes, perform as many push-ups as possible. Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

Post results to Comments.

Thursday 2 Nov. 2006: CRAWL...SPRINT

CRAWL...SPRINT!

Advanced-Intermediate:
Complete as many rounds as possible in twenty minutes.

30 seconds - Bear Crawl
15 seconds - Sprint
30 seconds - Crab Crawl
15 seconds - Sprint

Intermediate-Basic:

5 x 30/30 Bear Crawls (30sec. crawl, 30sec. rest, repeat)
5 x 15/45 Sprints (15sec. sprint, 45 sec. rest, repeat)
5 x 30/30 Crab Crawls
5 x 15/45 Sprints

Post results to Comments.

Wednesday 1 Nov. 2006: DIPS + CHINS

DIPS + CHIN-UPS SUPERSETS

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).

Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.

Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.

Post results to Comments.

Tuesday 31 October 2006: B-CIRCUITS

B-CIRCUITS

Today's workout was created by Bryce Lane and is discussed in his excellent booklet Fitness Secrets of the Road Ninja. The formula is simple: a short range of motion squat jump followed by a full range of motion squat jump followed by a set of high tension bodyweight squats. I said simple, not easy. The specified repetitions for each level are merely guidelines. Adjust them as necessary.

Complete as many circuits as possible in twenty minutes. Remember to land lightly.

Advanced:

12 Short range Squat Jumps
(Short range of motion, i.e. Half-Squat - squat until your elbows touch your knees)
12 Full range Squat Jumps
(Jump from a full or three-quarter squat, a.k.a. star jump - squat and place your palms on the ground)
20 High Tension BW Squats
(E.g. Hindu, Deep Knee Bend, Sumo, etc.)

Intermediate:

6-9 Short range Squat Jumps
6-9 Medium or Full range Squat Jumps
(Jump from a half, three-quarter, or full squat depending on your ability)
10 Bodyweight Squats

Trainees that are uncomfortable with or not conditioned for jumping exercises should perform the Basic circuit, even if they have previously completed Intermediate or Advanced workouts.

Basic:

5 Lunges each leg
(Step forward with hands on hips. Bend your front leg to a 90 degree angle; your rear leg should be bent with the knee close to the ground.)
5 Heel Raises
(Stand with your feet slightly apart. Rise onto the balls of your feet and flex your calves.)
5 Half-Squats

Post results to Comments.

Monday 30 October 2006: SPARTAN 2

SPARTAN RUN #2

Advanced:

Run 5 minutes
Repeat twice:
30/30 Pull-ups
30/30 Sit-ups
30/30 Burpees
30/30 Squats
30/30 Bear Crawl (on second round do Crab Crawl)
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 (add a push-up if possible)
30/30 Squats
30/30 Bear Crawl (on second round do Crab Crawl)
Run-walk 5 minutes

Basic:

Powerwalk 5 minutes
Repeat twice:
30/30 Body Rows
30/30 Crunches
30/30 Knee Push-ups
30/30 Half-Squats
30/30 Bear Crawl (on second round do Crab Crawl)
Powerwalk 5 minutes

Key to Exercises:

30/30 - 30 seconds work, 30 seconds rest, Begin the next exercise
Squat Thrust and Burpee - From a standing position: crouch down and place your hands on the ground beside and slightly in forward of your feet. Jump and thrust your feet backwards landing with your body in push-up position. To perform a Burpee, do a push-up. Jump and bring your feet back under your body. To perform a Squat Thrust, simply stand up. To perform a Burpee, jump up as high as your can.
Bear Crawl - Bend forward and crawl on your hands and feet.
Crab Crawl - From a sitting position: bend your knees, place your feet flat on the ground, and rest your hands on the ground just behind your hips. Lift your pelvis and support the weight of your body on your hands and feet with your stomach pointed toward the sky. Crawl on your hands and feet in this position.

Post results to Comments.

Sunday 29 October 2006: REST DAY

REST DAY

Saturday 28 October 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run twenty minutes for distance.

Intermediate:
Run-walk twenty minutes for distance.

Basic:
Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 27 October 2006: 90/30 CALS

PULLING, CLIMBING, TWISTING

The idea for this workout came from Jim Biancolo over at Lean and Hungry Fitness. Jim has a nice site that fits in with many of the methods we use around here.

Perform ten rounds of the following cycle in twenty minutes.

Advanced:

30 seconds - Body Rows or Pull-ups
30 seconds - Mountain Climbers
30 seconds - Russian Twists
(Lie on your back with your knees bent and feet on the floor. Extend your arms and clasp your hands in front of you. Crunch up so that your shoulder blades are off the ground. Now twist your midsection to the left and to the right so that your arms are parallel to the floor. Once to each side equals one rep. This exercise can also be performed holding a medicine ball or weight in your hands or with a broomstick behind your shoulders.)
30 seconds - Rest

Even though Advanced trainees are accustomed to doing 30 second sets of Pull-ups, the overall intensity of this workout makes the Body Rows an acceptable substitution. If you think the Body Rows are too easy, try the completely suspended version shown in the Body Row link or do them sprint-style and attempt to get 20-30 reps in each round.

Intermediate:

30 seconds - Body Rows
30 seconds - Squat Thrusts
30 seconds - Russian Twists or Regular Crunches
30 seconds - Rest

Basic:

30 seconds - Body Rows
30 seconds - Half-Squats
30 seconds - Crunches
30 seconds - Rest

Post results to Comments.

Thursday 26 October 2006: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

Run 5 minutes
Repeat eight times:
Sprint 15 seconds
Recover 1 minute
Run 5 minutes

Intermediate:

Run-walk 5 minutes
Repeat six-eight times:
Sprint 15 seconds
Recover 60-85 seconds
Run-walk 5 minutes

Basic:

Powerwalk 5 minutes
Repeat four-six times:
Sprint 15 seconds
Recover 85-120 seconds
Powerwalk 5 minutes

Post results to Comments.

Wednesday 25 October 2006: Alt. PULL-PU OTM

ALTERNATE PULL-UPS & 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

Post results to Comments.

Tuesday 24 October 2006: 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.)

Post results to Comments.

Monday 23 October 2006: 30/30 CAL CIRCUITS

30/30 CALISTHENIC CIRCUITS

Today's workout utilizes 30/30 intervals (30seconds work, 30seconds rest, repeat for time allotted). Each exercise will be performed for thirty seconds with thirty seconds rest in between.

Repeat the following cycle five times.

Advanced:

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

Intermediate:

30/30 Assisted, Partial or Jumping Pull-ups
30/30 Sit-ups or Crunches
30/30 Push-ups (go to your knees if necessary)
30/30 Squats or Half-Squats

Basic:

30/30 Body Rows
30/30 Crunches
30/30 Knee Push-ups
30/30 Half-Squats

Post results to Comments.

Sunday 22 October 2006: REST DAY

REST DAY

Saturday 21 October 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:

Run for twenty minutes.

Intermediate:

Run-walk for twenty minutes.

Basic:

Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 20 October 2006: BURPEE--PULL-UP CHALLENGE

BURPEE--PULL-UP CHALLENGE

Today's workout involves back to back ten minute challenges. Perform as many burpees as possible in ten minutes, then perform as many pull-ups as possible in ten minutes.

Break up the sets any way you like. Some options include:

30/30 or 30/60 intervals
One set every 60-120 seconds
Sets of 75% of max reps with whatever rest is necessary and then repeat

Go here for instructions on performing Burpees and Squat Thrusts.

Advanced:

Max Burpees in ten minutes
Max Pull-ups in ten minutes

Intermediate:

Max Squat Thrusts in ten minutes
Max Partial, Assisted, or Jumping Pull-ups in ten minutes

Basic:

Max Jumping Jacks in ten minutes
Max Body Rows in ten minutes

Post results to Comments.

Thursday 19 October 2006: 30/90 SPRINTS

The terrific, the terrifying...

30/90 SPRINTS

Today's sprints may be run with progressive intensity. For example, climax the first sprint at 70% of max effort, the second sprint at 80% of max, the third sprint at 90% of max, and the fourth and fifth sprints at 100% effort.

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 seconds
Recover 105 seconds
Powerwalk 5 minutes

Post results to Comments.

Wednesday 18 October 2006: PU OTM

PUSH-UPS ON THE MINUTE

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

You decide whether to shoot for high volume with an easier push-up variation or low rep strength work with a more challenging variation (e.g. Wall PU or HSPU). Keep the reps in each set well below maximum to prevent burnout. Remember, you will have to perform twenty sets. Stay away from muscle failure in this workout.

Intermediate and Basic trainees should substitute Knee PU or Countertop PU as necessary.

Post results to Comments.

Tuesday 17 October 2006: JUMP SQU, BW SQU #2

JUMP SQUATS, BODYWEIGHT SQUATS #2

Alternate sets of jump squats and bodyweight squats for twenty minutes. Choose exercise variations and reps that are suitable to your level of strength and conditioning. Suggestions are listed below.

Advanced:

5-15 Full Range Jump Squats, Box Jumps, or Hurdle Jumps
15-25 Full Range Squats, Hindu Squats, or Sumo Squats

Intermediate:

5-10 Short-Full Range Jump Squats or Box Jumps
10-20 Short-Full Range Squats, Hindu Squats, or Sumo Squats

If you are unaccustomed to plyometric training (i.e. jump squats), are severely overweight, or have joint issues that make jump training inadvisable, perform the Basic WOD.

Basic:
Complete as many rounds of the following as possible in twenty minutes.

5-10 Half Squats
5-10 Lunges
5-10 Calf Raises
10-20 Jumping Jacks

Post results to Comments.

Half-Squat - Touch elbows to knees

Monday 16 October 2006: TIMED CALS CIRCUIT

TIMED CALISTHENIC CIRCUITS

Perform four rounds of the following circuit.

Round One perform each exercise for 60 seconds
Round Two perform each exercise for 45 seconds
Round Three perform each exercise for 30 seconds
Round Four perform each exercise for 15 seconds
Rest 1 minute between each set of exercises in all four rounds

Advanced:

Pull-ups
Sit-ups
Push-ups

Intermediate:

Assisted, Partial, or Jumping Pull-ups
Sit-ups or Crunches
Push-ups (go to your knees if necessary)

Basic:

Body Rows
Crunches
Knee Push-ups

Post results to Comments.

Sunday 15 October 2006: REST DAY

REST DAY

Saturday 14 October 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 13 October 2006: PULL-UP LADDERS

PULL-UP LADDERS + PUSH-UP SETS

Perform ladders of pull-ups for twenty minutes with a set of push-ups inserted between each pull-up rung.

To perform ladders, perform one pull-up, rest, perform two pull-ups, rest, perform three pull-ups, rest. Continue increasing your reps by one until you begin to feel somewhat taxed by the reps. Then start over at one rep and build again. This is a way to build volume while keeping the reps low and avoiding muscle failure. If your muscular endurance for performing pull-ups is very high, you might only perform one or two ladders. Most trainees will perform at least three or more complete ladders. For more information on this technique, go here.

Today's workout will look something like this: 1 Pull-up, a set of push-ups, 2 Pull-ups, a set of push-ups, 3 Pull-ups, a set of push-ups...6 Pull-ups, a set of push-ups. Start again - 1 Pull-up, a set of push-ups, 2 Pull-ups, etc.

Advanced:

Pull-ups or Chin-ups
Push-ups

Intermediate:

Partial, Assisted, or Jumping Pull-ups or Body Rows
Push-ups or Knee Push-ups

Basic:

Body Rows
Knee Push-ups

Post results to Comments.

Thursday 12 October 2006: CRAWL...SPRINT

CRAWL...SPRINT #2

Complete five rounds.

If you are an advanced trainee and find the rest interval too long: Sprint harder, Crawl faster, Sprint and/or crawl up a hill, Perform jumping jacks during part or all of the rest interval. (Hint: If you find the rest interval too long, you aren't performing the crawl or sprint with enough intensity. In other words, adding the jumping jacks would be a sign of laziness during the work intervals, not toughness.)

Advanced & Intermediate:

Bear Crawl - 30 seconds
(Bend forward and crawl on your hands and feet.)
Sprint - 15 seconds
Rest - 1 minute 15 seconds
Crab Crawl - 30 seconds
(Sitting on the ground, bend your knees and place your feet flat on the ground. Rest your hands on the ground slightly behind your hips. Lift your pelvis taking the weight of your body on your hands and feet, stomach pointing towards the sky. Crawl on your hands and feet.)
Sprint - 15 seconds
Rest - 1 minute 15 seconds

Basic:

Bear Crawl - 15 seconds
Rest - 30 seconds
Sprint - 15 seconds
Rest - 1 minute
Crab Crawl - 15 seconds
Rest - 30 seconds
Sprint - 15 seconds
Rest - 1 minute

Post results to Comments.

Wednesday 11 October 2006: PU DROP SETS

PUSH-UP DROP SETS

Perform as many cycles of push-up drop sets as possible in twenty minutes. To perform a drop set of push-ups, choose three push-up variations of differing levels of difficulty. Then do a set of each variation with no rest in between, starting with the most difficult variation and ending with the least. You may rest as necessary between each drop set. Choose low reps for each set, and try to keep the reps the same for each variation that you perform. Suggested combinations are listed below.

Advanced:

Handstand or Feet Elevated Push-ups
Regular Push-ups
Knee Push-ups

Intermediate:

Regular Push-ups
Knee Push-ups
Countertop Push-ups

Basic:

Knee Push-ups
Countertop Push-ups
Countertop Push-ups (move feet closer to the counter)

Post results to Comments.

How to Max the USMC Pull-up Test

Tuesday 10 October 2006: CONDITIONING INTERVALS

CONDITIONING INTERVALS

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

5 minutes - 30/30 Jumping Jacks or Jump Rope

5 minutes - 30/30 Burpees (Advanced), Squat Thrusts (Intermediate), or Half Squats (Basic)

5 minutes - 30/30 Mountain Climbers

5 minutes - 30/30 Squats
(Intermediate and Basic trainees should substitute half squats as necessary)

Post results to Comments.

Monday 9 October 2006: SPARTAN RUN

SPARTAN RUN #1

Complete as many rounds as possible in twenty minutes. Keep the sets in the range of 25-50% of max reps. If necessary, substitute two minutes of jumping jacks, jump rope, squat thrusts, or squats for running.

Advanced:

Pull-ups/Chin-ups
Sit-ups
Push-ups
Run 1/4 mile or 2 minutes

Intermediate:

Assisted, Partial, or Jumping Pull-ups or Body Rows
Sit-ups or Crunches
Push-ups (go to knees if necessary)
Run 1/4 mile or 2 minutes

Basic:

Body Rows
Crunches
Knee Push-ups
Run 1/8 mile or 60-120 seconds

Post results to Comments.

Sunday 8 October 2006: REST DAY

REST DAY

Saturday 7 October 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk hill repeats for twenty minutes.

Post results to Comments.

Friday 6 October 2006: DIPS + CHINS

SUPERSETS: DIPS + CHIN-UPS

Perform supersets of dips and chin-ups for twenty minutes. Rest as necessary between supersets.

Bar dips can be improvised by dipping with your hands on the backs of two chairs or at the corner of a countertop.

Advanced:

Parallel bar dips or Challenging Upper Body Press Variation (e.g. Handstand PU or Wall PU)
Chin-ups

Intermediate:

Parallel bar dips or Chair dips or Push-ups
(Chair Dips: Body is in an L-position with hands in the seat of two chairs and heels resting in the seat of another chair)
Chin-ups (substitute assisted, partial, or jumping reps as necessary)

Basic:

Assisted dips or Knee Push-ups
(Assisted Dips: Same position as the chair dips above but the heels are resting on the ground)
Body Rows

Post results to Comments.

Thursday 5 October 2006: 30/90 SPRINTS

The sprint workout you love to hate...

30/90 SPRINTS

Run these progressively (e.g. Sprint 1 @ 75%, Sprint 2 @ 85%, Sprint 3 @ 95%, Sprints 4-5 @ 100%) or all-out, but remember that 100% intensity in a 30 second sprint is not the same as 100% intensity in a 6 second sprint.

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 30 seconds
Recover 90 seconds
Run-walk 5 minutes

Basic:

Powerwalk 5 minutes
Repeat five times:
Sprint 15 seconds
Recover 105 seconds
Powerwalk 5 minutes

Post results to Comments.

Wednesday 4 October 2006: PU + ABS

PUSH-UPS + ABS SUPER SETS

A superset is a set of two different exercises performed back to back with little or no rest in between. You may rest between supersets as necessary.

The repetitions listed are merely guidelines. You choose the number of reps that is consistent with your current level of strength and conditioning. (E.g. An advanced trainee might choose low reps of more challenging variations such as Handstand PUs and Hanging Leg Lifts, or he/she might opt for higher volume with less challenging variations such as Regular PUs and Crunches.)

Perform as many rounds as possible in twenty minutes.

Advanced:

10-25 Push-ups
(you choose the variation: e.g. wide, narrow, elevated, Hindu, etc.)
10-25 Abs
(you choose the exercise: e.g. sit-up, leg lever, bicycle, V-up, etc.)

Intermediate:

5-15 Push-ups
(go to your knees as necessary)
5-15 Abs
(you choose the exercise: e.g. sit-up, crunch, leg lever, bicycle, etc.)

Basic:

5-10 Knee or Countertop PU
5-15 Abs
(you choose the exercise: e.g. sit-up, crunch, leg lever, bicycle, etc.)

Post results to Comments.

Tuesday 3 October 2006: CONDITIONING

CONDITIONING: JUMPING JACKS & BURPEES

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

Advanced:

10 minutes - 30/30 Jump Rope or Jumping Jacks
10 minutes - 30/30 Burpees

Intermediate:

10 minutes - 30/30 Jump Rope or Jumping Jacks
10 minutes - 30/30 Squat Thrusts

Basic:

10 minutes - 30/30 Jump Rope or Jumping Jacks
10 minutes - 30/30 Half Squats

To do a Half-Squat:(1) Stand with feet approximately shoulder-width apart, arms in front of you, (2) While looking forward and keeping your back straight, squat down until your thighs are parallel to the ground and/or your elbows touch your knees, (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, (3) Jump slightly and thrust your feet straight back landing on the balls of your feet with your body in push-up position, (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.