The Daily Fitness Solution Blog

Wednesday 21 November 2012: 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-upsYoga 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

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.

Tuesday 20 November 2012: 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 19 November 2012: 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

Sunday 18 November 2012: REST

REST DAY

Saturday 17 November 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 16 November 2012: 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.

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 15 November 2012: 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 14 November 2012: 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, or jumping pull-ups or body rows as necessary.

Tuesday 13 November 2012: 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.

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 12 November 2012: 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 11 November 2012: REST

REST DAY

Saturday 10 November 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate :
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 9 November 2012: 3 POWER CALS

Physical Culture Classics

Thursday 8 November 2012: 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 7 November 2012: 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 6 November 2012: CONDITIONING CIRCUITS

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 5 November 2012: 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 4 November 2012: REST

REST DAY

Saturday 3 November 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate :
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 2 November 2012: MAX SETS - PULL-UPs

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 1 November 2012: 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

Wednesday 31 October 2012: PULL LADDERS + PU

PULL-UP LADDERS + SET OF PUSH-UPS

Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.

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

Tuesday 30 October 2012: 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 29 October 2012: 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 28 October 2012: REST

REST DAY

Saturday 27 October 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate :
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 26 October 2012: 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.

25 October 2012: 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 24 October 2012: PULL-PU O2M

PULL-UPS / PUSH-UPS EVERY SECOND MINUTE

Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.

You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.

Options

Advanced Trainees:
Pull-ups, Chin-ups, Rope Pull-ups, etc.Push-ups, Feet Elevated Push-ups, Dips, etc.

Intermediate and Basic Trainees:
Partial, Assisted, or Jumping Pull-ups or BodyRowsPush-ups, Knee Push-ups, Countertop Push-ups

Tuesday 23 October 2012: 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 22 October 2012: 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.

Sunday 21 October 2012: REST

REST DAY

Saturday 20 October 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate :
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 19 October 2012: 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.

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 18 October 2012: 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

Wednesday 17 October 2012: 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 16 October 2012: 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 15 October 2012: 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

Sunday 14 October 2012: REST

REST DAY

Saturday 13 October 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate :
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 12 October 2012: MAX SETS - PULL-UPS

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.

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Thursday 11 October 2012: 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

Wednesday 10 October 2012: PU DROPSETS

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 9 October 2012: 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 8 October 2012: 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.)

Sunday 7 October 2012: REST

REST

Saturday 6 October 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate :
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 5 October 2012: STR-PWR-COND 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 4 October 2012: 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

Wednesday 3 October 2012: 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 2 October 2012: 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: