The Daily Fitness Solution Blog

Monday 20 June 2011: SPARTAN RUN #3

Get ready. This one is tough.

SPARTAN RUN #3

Complete the following circuit in twenty minutes.

Max Pull-ups in 1 minute
Run 2 minutes
Max Sit-ups in 1 minute
Run 2 minutes
Max Push-ups in 1 minute
Run 2 minutes
Max Pull-ups in 30 seconds
Run 2 minutes
Max Sit-ups in 30 seconds
Run 2 minutes
Max Push-ups in 30 seconds
Run 2 minutes
Max Pull-ups in 30 seconds
Max Sit-ups in 30 seconds
Max Push-ups in 30 seconds
Run 2 minutes

Intermediate and Basic trainees should substitute as necessary:

Partial/Assisted Pull-ups or Body Rows for Pull-ups
Crunches for Sit-ups
Knee Push-ups for Push-ups
Powerwalking for Running
30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals
(E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups)

There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary.

Friday 17 June 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 15 June 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 14 June 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 13 June 2011: 30/30 CALS CIRCUITS

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

Sunday 12 June 2011: REST

REST DAY

Saturday 11 June 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 10 June 2011: 90/30 CALS

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

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

Thursday 9 June 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 8 June 2011: 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.

Tuesday 7 June 2011: SHADOWBOXING

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 6 June 2011: PFT

Time for the first Monday of the month...

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

Sunday 5 June 2011: REST

REST DAY

Saturday 4 June 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 3 June 2011: 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).

Reverse or Hindu Squats

Countertop or Atlas Push-ups

Thursday 2 June 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

Wednesday 1 June 2011: 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.

Tuesday 31 May 2011: CONDITIONING

CONDITIONING CIRCUITS

Complete as many circuits as possible in twenty minutes.

Advanced:

30 seconds - Walking Lunges
A set of Burpees
Bear Crawl back to start
(Or 30 sec. crawl)

Intermediate - Basic:

20-30 seconds - Walking Lunges
A set of Squat Thrusts
Bear Crawl back to start
(Or 20-30 sec. crawl)

Monday 30 May 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)

Sunday 29 May 2011: REST

REST DAY

Saturday 28 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 27 May 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.

Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.

Wednesday 25 May 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

Tuesday 24 May 2011: B-SQUATS

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.

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 23 May 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

Sunday 22 May 2011: REST

REST DAY

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

Sunday 15 May 2011: REST

REST DAY

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

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 continuously while keeping your arms straight (but not locked).

Reverse or Hindu Squats

Countertop or Atlas Push-ups

Tuesday 10 Ma 2011: SQUAT THRUSTS

ONE SIMPLE EXERCISE

Squat Thrusts

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

Sunday 8 May 2011: REST

REST DAY

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

Thursday 5 May 2011: PICK YOUR POISON

CHOOSE YOUR OWN SPRINT WORKOUT

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

Sunday 1 May 2011: REST

REST DAY

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

Sunday 24 April 2011: REST

REST DAY

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

Sunday 17 April 2011: REST

REST DAY

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

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.

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

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

http://newpushups.yuku.com/topic/54/Daily-Up-And-At-Them-Program

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)

Sunday 10 April 2011: REST

REST DAY

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.

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: