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The Daily Fitness Solution Blog

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.

​
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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
​
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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
​
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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
​
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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
​
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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

​
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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
​
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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
​
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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.)
​
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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.
​
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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.

​
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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.

​
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Tuesday 21 June 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
​
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Wednesday 22 June 2011: PULL LADDERS + PU

PULL-UP LADDERS + SET OF PUSH-UPS​

For today's workout, you will be performing pull-up ladders supersetted with sets of push-ups.

To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.

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

Advanced:
  • Ladders of Pull-ups/Chin-ups
  • Sets of Regular Push-ups
Intermediate and Basic:


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