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The Daily Fitness Solution Blog

Monday 19 December 2011: 5 X 4

5 x 4 MINUTE ROUNDS​

Complete five rounds of the following circuit in twenty minutes.

Advanced:
​


  • 30 seconds - Push-ups
  • 30 seconds - Crunches
  • 1 minute - Squats
  • 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
Intermediate-Basic:


  • 15/15 - Push-ups (15 seconds work, 15 seconds rest)
  • 15/15 - Crunches (15 seconds work, 15 seconds rest)
  • 30/30 - Squats (30 seconds work, 30 seconds rest)
  • 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
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Tuesday 20 December 2011: CONDITIONING

CONDITIONING INTERVALS​

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:
Intermediate:


Basic:


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Wednesday 21 December 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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Thursday 22 December 2011: SPRINT PYRAMID

SPRINT PYRAMID​
* Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).

  • 5 minutes - Run or Run-walk
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 20 seconds – Sprint
  • 90 seconds – Recovery
  • 30 seconds – Sprint
  • 90 seconds – Recovery
  • 20 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 5 minutes - Run or Run-walk
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Friday 23 December 2011: 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
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Monday 26 December 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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Thursday 29 December 2011: 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
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Friday 30 December 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 2 January 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
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Tuesday 3 January 2012: 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
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Thursday 5 January 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

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Friday 6 January 2012: BP + PULL 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 thrusts as possible in ten minutes
  • Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes
Basic:

  • Perform as many jumping jacks as possible in ten minutes
  • Perform as many body rows as possible in ten minutes
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Monday 9 January 2012: 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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