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The Daily Fitness Solution Blog

Friday 14 October 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.

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Monday 17 October 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
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Wednesday 19 October 2011: 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
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Thursday 20 October 2011: 10 X 10 SPRINTS

10 x 10 SPRINTS
​
Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.

  • 5 minutes - Cardio Activity
    (E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)
    Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard.
  • Repeat 10x:
    10 seconds - Sprint
    50 seconds - Jog/Walk to recover
  • 5 minutes - Cardio Activity
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Friday 21 Oct 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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Tuesday 25 October 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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Monday 24 October 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
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Wednesday 26 October 2011: 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
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Thursday 27 October 2011: 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 Jumps: 5 seconds
    (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)
  • Rest: 100 seconds
Basic:


  • Sprint: 10-15 seconds
  • Half-Squat: 10 seconds
    (Squat until your thighs are almost parallel to the ground.)
  • Rest: 95-100 seconds
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Friday 28 October 2011: 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

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Monday 31 October 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.)
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Tuesday 1 November 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 2 November 2011: PU DROP SETS

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)
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