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The Daily Fitness Solution Blog

Tuesday 4 January 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
Post results to Comments.*




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Monday 3 January 2011: PFT

The first of the new year...
*
PHYSICAL FITNESS TEST​


Advanced:
  • Max Pull-ups in 1 minute
  • Rest 1 minute
  • Max Sit-ups in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run 12 minutes for distance
Intermediate:


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


  • Max Body Rows in 1 minute
  • Rest 1 minute
  • Max Crunches in 1 minute
  • Rest 1 minute
  • Max Knee Push-ups in 1 minute
  • Rest 3 minutes
  • Powerwalk 12 minutes for distance
Post results to Comments.


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Friday 31 December 2010: JJ + PU CHALLENGE

JUMPING JACK + PUSH-UP CHALLENGE​

Today's workout involves two ten-minute challenges.

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

During the second ten minutes, perform as many push-ups as possible.

Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

Post results to Comments.
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Thursday 30 December 2010: 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.
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

Post results to Comments.*




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Wednesday 29 December 2010: PU DROP SETS

PU DROP SETS​

​

Today's workout simulates an advanced weightlifting technique with push-up variations. Drop sets involve decreasing the amount of weight being lifted while continuing to crank out sets with little or no rest.

We will use a similar technique by supersetting three different push-ups variations of decreasing difficulty. To be effective, each exercise needs to push you without burning you out early in the session. Today's workout is supposed to be hard, but you should not be in a state of collapse five minutes into the workout.

Choose a rep range that will challenge you while permitting you to continue performing push-ups at the easier variations. Try to keep the number of reps the same in each superset. You may diminish the number of reps per set as the workout continues. Try to rest only between supersets (i.e. perform all three variations, then rest, then repeat). The recommended rep ranges are only guidelines. Choose the number of reps that is appropriate for your current level of strength and conditioning.

(For example: An advanced trainee might perform 15 push-ups with his feet elevated high on a wall, immediately drop into a regular push-up position and crank out 15 more reps, then drop onto his knees and crank out 15 more reps.)

Perform as many drop sets as possible in twenty minutes.

Advanced:
(Recommended rep range: 10-25)
  • Feet Elevated Push-ups
  • Regular Push-ups
  • Knee Push-ups
Intermediate:
(Recommended rep range: 5-15)


  • Regular Push-ups
  • Knee Push-ups
  • Countertop Push-ups
Basic:
(Recommended rep range: 5-10)


  • Knee Push-ups
  • Countertop Push-ups
  • Countertop Push-ups (move feet closer to counter)
Post results to Comments.


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Monday 27 December 2010: SPARTAN RUN #4

SPARTAN RUN #4​
Complete the following workout in twenty minutes.


  • Run - 2 minutes
  • Repeat three times (3x):
    Pull-ups - 30 seconds
    Squats - 30 seconds
    Run - 2 minutes
    Push-ups - 30 seconds
    Sit-ups - 30 seconds
    Run - 2 minutes
Substitutions:


  • For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks
  • For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
  • For Squats - Half-Squats, Isometric Wall Squat
  • For Push-ups - Knee Push-ups, Dips, other push-up variations
  • For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
Post results to Comments.




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Friday 24 December 2010: 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
Post results to Comments.*




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Thursday 23 December 2010: 30/90 SPRINTS

30/90 SPRINTS

Perform today's sprints with progressive intensity, i.e. Sprint 1 - 70% of max effort, Sprint 2 - 80%, Sprint 3 - 90%, Sprints 4-5 - 100%.
​

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 15-30 seconds
    Recover 90-105 seconds
  • Run-Walk 5 minutes
Basic:


  • Power-walk 5 minutes
  • Repeat five times:
    Sprint 15 seconds
    Recover 105 seconds
  • Power-walk 5 minutes
Post results to Comments.


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Wednesday 22 December 2010: PULL OTM

PULL-UPS ON THE MINUTE​


Perform a set of pull-ups or chin-ups at the top of every minute for twenty minutes. Intermediate and Basic trainees should substitute partial pull-ups, assisted pull-ups, and/or body rows as necessary.


Post results to Comments.
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Tuesday 21 December 2010: 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 muscles)
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.

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Monday 20 December 2010: TIMED SETS

TIMED SETS

Today's workout is ideal preparation for the PFT on the first Monday of every month.
​


  • Max Pull-ups in 1 minute
  • Max Pull-ups in 45 seconds
  • Max Pull-ups in 30 seconds
  • Max Pull-ups in 15 seconds
  • Max Sit-ups in 1 minute
  • Max Sit-ups in 45 seconds
  • Max Sit-ups in 30 seconds
  • Max Sit-ups in 15 seconds
  • Max Push-ups in 1 minute
  • Max Push-ups in 45 seconds
  • Max Push-ups in 30 seconds
  • Max Push-ups in 15 seconds
Insert one minute of rest between each set of exercises. Intermediate and Basic trainees should substitute (as necessary) Partial Pull-ups or Assisted Pull-ups or Body Rows for Regular Pull-ups, Crunches for Sit-ups, and Knee or Countertop PU for Regular Push-ups.

Post results to Comments.

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Friday 17 December 2010: JR + PU/SQ

JUMP ROPE + PUSH-UPS/SQUATS​
Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.

This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and squats so that you perform ten sets of each during the twenty minutes.

You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or squatting and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of push-ups and squats smaller than you think you can handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Advanced
Complete ten sets of:


  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Squats (e.g. Deep Knee Bend, Hindu, Sumo, Lunge, etc.)
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 Half Squats
30/30 Interval = 30 seconds work, 30 seconds rest

Post results to Comments.




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