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    The Daily Fitness Solution Blog

    Thursday 18 July 2013: 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...
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    The Daily Fitness Solution Blog

    Tuesday 16 July 2013: 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...
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    The Daily Fitness Solution Blog

    Wednesday 17 July 2013: 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...
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    The Daily Fitness Solution Blog

    Saturday 13 July 2013: RUN FOR DISTANCE RUN FOR DISTANCE Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes. More...
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    The Daily Fitness Solution Blog

    Friday 12 July 2013: 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...
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    The Daily Fitness Solution Blog

    Thursday 11 July 2013: 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...
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    The Daily Fitness Solution Blog

    Wednesday 10 July 2013: 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. More...
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    The Daily Fitness Solution Blog

    Tuesday 9 July 2013: 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...
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    The Daily Fitness Solution Blog

    Monday 8 July 2013: 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...
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    The Daily Fitness Solution Blog

    Friday 5 July 2013: 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...
  11. T

    The Daily Fitness Solution Blog

    Saturday 6 July 2013: RUN FOR DISTANCE RUN FOR DISTANCE Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes. More...
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    The Daily Fitness Solution Blog

    Thursday 4 July 2013: 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...
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    The Daily Fitness Solution Blog

    Wednesday 3 July 2013: 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...
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    The Daily Fitness Solution Blog

    Tuesday 2 July 2013: 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...
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    The Daily Fitness Solution Blog

    Monday 1 July 2013: 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...
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    The Daily Fitness Solution Blog

    Saturday 29 June 2013: RUN FOR DISTANCE RUN FOR DISTANCE Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes. More...
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    The Daily Fitness Solution Blog

    Friday 28 June 2013: BP + PULL-UPS 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...
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    The Daily Fitness Solution Blog

    Wednesday 26 June 2013: 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...
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    The Daily Fitness Solution Blog

    Monday 24 June 2013: SPARTAN RUN #3 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...
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    The Daily Fitness Solution Blog

    Friday 21 June 2013: HT-SM PULL/PU HIGH TENSION, SLOW-MO: PUSH-UPS & PULL-UPS Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater...
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