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The Daily Fitness Solution Blog

Tuesday 10 January 2012: 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 mucles)
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.

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Wednesday 11 January 2012: 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 12 January 2012: 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. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).

If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.

Ideas to incorporate in your workout:


  • High intensity sprints of 8-15 seconds
  • Medium intensity sprints of 15-30 seconds
  • High/medium intensity running for 1-3 minutes
  • Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
  • Sets of Squats, Lunges, or Pushups
  • Bear Crawling or Crab Crawling
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Friday 13 January 2012: 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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Sunday 15 January 2012: REST

REST DAY

Chris Highcock of Conditioning Research has published a new e-book: Hillfit. This 50 page e-book is an efficient and effective approach to fitness training at home without the need for weights, a gym membership, or a personal trainer. It is especially designed for the (often overlooked) strength needs of hikers, backpackers, and hillwalkers, but the program is appropriate for virtually anyone looking to get in better shape with a scalable routine designed to be both doable and continuously challengig. Coaches and experts in the fitness industry such as Dr. Doug McGuff, Fred Fornicola, and Rusty Moore have testified to the simplicity, validity, and value of the Hillfit program. Check it out and download your copy today.

http://www.hillfit.com/
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Tuesday 17 January 2012: SQ-THR

ONE SIMPLE EXERCISE​

Do as many Squat Thrusts as possible in twenty minutes.​

Suggestions:​




  • A set at the top of every minute
  • 30/30 style (30 seconds work, 30 second rest)
  • Boxer Rounds (2-3 minutes work, 1 minute rest)
  • Descending sets (20, 19, 18, 17, 16, etc.)
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Wednesday 18 January 2012: 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
Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.
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Friday 20 January 2012: 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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Thursday 26 January 2012: 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 27 January 2012: JR PU/SU

JUMP ROPE + PUSH-UPS/SIT-UPS​
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 sit-ups 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 crunching 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 sit-ups 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 Sit-ups

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 Crunches
30/30 Interval = 30 seconds work, 30 seconds rest

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Monday 30 January 2012: 5BX

FIVE BASIC EXERCISES​
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.

Complete two of the following circuits in twenty minutes.


  • 2 minutes - Sun Salutations
  • 1 minute - Squats
  • 1 minute - Push-ups
  • 1 minute - Sit-ups or Leg Raises
  • 5 minutes - Jump Rope, Jumping Jacks, or Run in Place
Modifications for Intermediate and Basic trainees


  • Perform Half-Squats instead of Squats
  • Perform Knee Push-ups instead of Push-ups
  • Perform Crunches instead of Sit-ups
  • Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)
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Tuesday 31 January 2012: SQ-THR

ONE SIMPLE EXERCISE​



Do as many Squat Thrusts as possible in twenty minutes.​

Suggestions:​




  • A set at the top of every minute
  • 30/30 style (30 seconds work, 30 second rest)
  • Boxer Rounds (2-3 minutes work, 1 minute rest)
  • Descending sets (20, 19, 18, 17, 16, etc.)

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Wednesday 1 February 2012: 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 2 February 2012: 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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