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The Daily Fitness Solution Blog

Friday 24 February 2012: 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.

30765483-8654954925604684364



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Monday 27 February 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 28 February 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 29 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.
30765483-9119745979451483172



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Thursday 1 March 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 2 March 2012: 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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Monday 5 March 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 6 March 2012: CONDITIONING

CONDITIONING CIRCUITS​


Complete as many circuits as possible in twenty minutes.


Advanced:
  • 30 seconds - Walking Lunges
  • A set of Burpees
  • Bear Crawl back to start
    (Or 30 sec. crawl)
Intermediate - Basic:


  • 20-30 seconds - Walking Lunges
  • A set of Squat Thrusts
  • Bear Crawl back to start
    (Or 20-30 sec. crawl)
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The Daily Fitness Solution Blog said:
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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Click to expand...

Did this one this morning
 
Thursday 8 March 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
30765483-3145990508565816512



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Friday 9 March 2012: 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.

30765483-4532962213398658164



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