Saturday 21 May 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 20 May 2011: 15 MINUTES
FIFTEEN MINUTES
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:
- 1 minute: Max Pull-ups
- 1 minute: Max Sit-ups
- 1 minute: Max Push-ups
- 2 minutes: Max Squats
- 10 minutes: High Intensity Cardio
(E.g. Skip rope fast, Sprints, Running, Burpees, etc.)
Intermediate:
- 1 minute: Max Partial Pull-ups or Body Rows
- 1 minute: Max Sit-ups or Crunches
- 1 minute: Max Push-ups (go to your knees if necessary)
- 2 minutes: Max Squats or Half-Squats
- 10 minutes: Intense Cardio
(E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)
Basic:
- 1 minute: Max Body Rows
- 1 minute: Max Crunches
- 1 minute: Max Knee Push-ups
- 2 minutes: Max Half-Squats
- 10 minutes: Cardio
(E.g. Skip rope, Sprints, Jumping Jacks, etc.)
Thursday 19 May 2011: SPEEDPLAY
SPEEDPLAY (Fartlek)
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:
- High intensity sprints of 8-15 seconds
- Medium intensity sprints of 15-30 seconds
- High/medium intensity running for 1-3 minutes
- Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
- Sets of Squats, Lunges, or Pushups
- Bear Crawling or Crab Crawling
Wednesday 18 May 2011: DIPS + CHINS
The tried and true bodybuilder...
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.
Tuesday 17 May 2011: 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
Monday 16 May 2011: 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
Saturday 14 May 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 13 May 2011: STR-PWR CIRCUITS
STRENGTH, CONDITIONING & POWER CIRCUITS
Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.
- A set of Push-ups
(Intermediate and Basic substitute Knee Push-ups as necessary.) - 30 seconds - Power Skip
(Skip like a girl but pump your arms and thrust your knees high. Focus on power.) - A set of Squats
(Intermediate and Basic substitute Half-Squats as necessary.) - 30 seconds Bear Crawl (or crawl back to start)
(Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)
Thursday 12 May 2011: 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
Wednesday 11 May 2011: 3 POWER CALS
THREE POWERFUL CALISTHENICS Repeat the following circuit for twenty minutes. Advanced - Intermediate: Basic:Physical Culture Classics 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.Yoga Push-ups
Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continuously while keeping your arms straight (but not locked).Countertop or Atlas Push-ups
Tuesday 10 Ma 2011: SQUAT THRUSTS
ONE SIMPLE EXERCISE
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
- A set at the top of every minute
- 30/30 style (30 seconds work, 30 second rest)
- Boxer Rounds (2-3 minutes work, 1 minute rest)
- Descending sets (20, 19, 18, 17, 16, etc.)
Monday 9 May 2011: TIMED SETS CIRCUITS
TIMED SETS 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
Saturday 7 May 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 6 May 2011: 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
Wednesday 4 May 2011: DIPS + CHINS
The tried and true bodybuilder...
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.
Tuesday 3 May 2011: 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 2 May 2011: PFT
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
Saturday 30 April 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 29 April 2011: 30/90 PULLS + CARDIO
30/90 PUSH-UPS / PULL-UPS + CARDIO
Perform five of the following circuits in twenty minutes.
- 30 seconds - A set of Push-ups
- 90 seconds - Cardio
- 30 seconds - A set of Pull-ups
- 90 seconds - Cardio
The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.
Cardio Suggestions:
- Jump Rope or Jumping Jacks or Squats
- Burpees or Squat Thrusts
- Running or Powerwalking
- Dumbbell/Kettlebell/Sand-jug Swings
- Heavy Bag Punching or Shadowboxing
Substitutions for Intermediate and Basic:
- Push-ups - Knee Push-ups
- Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows
Thursday 28 April 2011: 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
Tuesday 26 April 2011: 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
Monday 25 April 2011: 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
Saturday 23 April 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 22 April 2011: 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.
Thursday 21 April 2011: 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
Wednesday 20 April 2011: 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.
Tuesday 19 April 2011: 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
Basic - Seven rounds of:
- 2 minutes - Shadowbox
- 1 minute - Rest
Monday 18 April 2011: 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
Saturday 16 April 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 15 April 2011: JR + PU-PULL
30/90 PUSH-UPS / PULL-UPS + CARDIO
Perform five of the following circuits in twenty minutes.
- 30 seconds - A set of Push-ups
- 90 seconds - Cardio
- 30 seconds - A set of Pull-ups
- 90 seconds - Cardio
The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.
Cardio Suggestions:
- Jump Rope or Jumping Jacks or Squats
- Burpees or Squat Thrusts
- Running or Powerwalking
- Dumbbell/Kettlebell/Sand-jug Swings
- Heavy Bag Punching or Shadowboxing
Substitutions for Intermediate and Basic:
- Push-ups - Knee Push-ups
- Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows
Thursday 14 April 2011: SPEEDPLAY
SPEEDPLAY (Fartlek)
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:
- High intensity sprints of 8-15 seconds
- Medium intensity sprints of 15-30 seconds
- High/medium intensity running for 1-3 minutes
- Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
- Sets of Squats, Lunges, or Pushups
- Bear Crawling or Crab Crawling
Wednesday 13 April 2011: ALT PULL-PU OTM
ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE
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
Daily "Up and At Them" Program
The Daily "Up and At Them" Program
A friend from the New Push-ups Forum, Robert, has been using the following routine for the last month and has enjoyed great success with it. It is an excellent example of a minimalist fitness program that is simple, sustainable, and highly effective. Don't be put off by the designation minimalist. This is exactly the kind of routine most people need, not one designed for elite athletes, but a lifetime habit of physical activity. --JME
My daily program is short and sweet, and is very effective for me. I arise in the morning, do about 5 minutes of warming up, stretches, and running in place, and then do my quick routine. I do as many pushups as I can do, and whatever that amount is, I do the same number of situps and deep knee bends. I then do about 5 minutes of stretching, and then hit the road for a 3-4 mile walk. On days when I walk on level ground along The Embarcadero (the wharf), I walk 4 miles. On days when I hit the steep hills, I walk for 3 miles. If I have a lot of energy in the evening before bedtime, I will do another burst of pushups, situps, and deep knee bends, again as many as I can do, with no rest between exercises. This program does not burn me out, and leaves me very energized. I don't look at it as a workout, but as a program that will keep me fit and flexible in my Golden Years. I am 71, and this short and simple program is doing wonders for me. I highly recommend it, and give thanks to Johnny Grube for writing his very inspirational article, and to Joel for posting it.--Robert5249
Tuesday 12 April 2011: 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 11 April 2011: 5BX
FIVE BASIC EXERCISES
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.
- 2 minutes - Sun Salutations
- 1 minute - Squats
- 1 minute - Push-ups
- 1 minute - Sit-ups or Leg Raises
- 5 minutes - Jump Rope, Jumping Jacks, or Run in Place
Modifications for Intermediate and Basic trainees
- Perform Half-Squats instead of Squats
- Perform Knee Push-ups instead of Push-ups
- Perform Crunches instead of Sit-ups
- Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)
Saturday 9 April 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced: Run for twenty minutes.
Intermediate: Run-walk for twenty minutes.
Basic: Powerwalk for twenty minutes.
Friday 8 April 2011: TRIPLE-UPs
TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP
Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.
A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.
Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.
Wednesday 6 April 2011: PULL, PU, CRAWL
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
Tuesday 5 April 2011: J-SQ + BW-Q #2
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
Monday 4 April 2011: PFT
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
Saturday 2 April 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes.
Friday 1 April 2011: MAX SETS - PULL
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
Thursday 31 March 2011: 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
Tuesday 29 March 2011: 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 March 2011: 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
Saturday 26 March 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Saturday 26 March 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 25 March 2011: 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-ups
Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked). - 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.
Friday 25 March 2011: 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-ups
Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked). - 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 24 March 2011: 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
Tuesday 22 March 2011: B-CIRCUITS
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:
- 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)
- 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.
Monday 21 March 2011: 5 X 4
5 x 4 MINUTE ROUNDS
Complete five rounds of the following circuit in twenty minutes.
Advanced:
- 30 seconds - Push-ups
- 30 seconds - Crunches
- 1 minute - Squats
- 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
Intermediate-Basic:
- 15/15 - Push-ups (15 seconds work, 15 seconds rest)
- 15/15 - Crunches (15 seconds work, 15 seconds rest)
- 30/30 - Squats (30 seconds work, 30 seconds rest)
- 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
Saturday 19 March 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 18 March 2011: POWER CIRCUITS
STRENGTH, CONDITIONING & POWER CIRCUITS
Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.
- A set of Push-ups
(Intermediate and Basic substitute Knee Push-ups as necessary.) - 30 seconds - Power Skip
(Skip like a girl but pump your arms and thrust your knees high. Focus on power.) - A set of Squats
(Intermediate and Basic substitute Half-Squats as necessary.) - 30 seconds Bear Crawl (or crawl back to start)
(Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)
Thursday 17 March 2011: 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
Wednesday 16 March 2011: 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)
Tuesday 15 March 2011: J-SQ + BW-SQ #2
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
Monday 14 March 2011: TIMED SETS #4
TIMED SETS #4
60/60 - 60 seconds work, 60seconds rest
30/60 - 30 seconds work, 30 seconds rest
Repeat two times (2x):
30/60 - 30 seconds work, 30 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
Saturday 13 March 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 11 March 2011: 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
Thursday 10 March 2011: 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 9 March 2011: TRIPLE-UPs
TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP
Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.
A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.
Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.
Tuesday 8 March 2011: B-CIRCUITS
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:
- 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.
Monday 7 March 2011: PFT
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
Saturday 5 March 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 4 March 2011: 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:
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 3 March 2011: SPRINT-JUMP
SPRINT + JUMP
Complete ten circuits of the following in twenty minutes.
Advanced:
- Sprint: 15 seconds
- Tuck Jumps: 5 seconds
(Perform a squat jump but in midair bring your knees to your chest.) - Rest: 100 seconds
Intermediate:
- Sprint: 15 seconds
- Squat Jumps: 5 seconds
(Squat until your thighs are parallel to the ground, then jump into the air. Land softly.) - Rest: 100 seconds
Basic:
- Sprint: 10-15 seconds
- Half-Squat: 10 seconds
(Squat until your thighs are almost parallel to the ground.) - Rest: 95-100 seconds
Wednesday 2 March 2011: PULL, PUSH, CRAWL
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
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