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The Daily Fitness Solution Blog

Thursday 31 May 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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Friday 1 June 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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Well if you're having a rest day then you'll have plenty of time to accept my friendship request.

Do it ya bludger. You know you want to.
 
Monday 4 June 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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Hey, The Daily Fitness Solution Blog, thanks for accepting my friendship request!

This could be the start of something beautiful. :):)
 
Tuesday 5 June 2012: SQ-THRUSTS

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 6 June 2012: 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.
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Thursday 7 June 2012: 30/90 SPRINTS

30/90 SPRINTS​
Advanced:


  • Run 5 minutes
  • Repeat five times:
    Sprint 30 seconds
    Recover 90 seconds
  • Run 5 minutes
Intermediate:


  • Run-walk 5 minutes
  • Repeat five times:
    Sprint 20-30 seconds
    Recover 90-100 seconds
  • Run-walk 5 minutes
Basic:


  • Powerwalk 5 minutes
  • Repeat five times:
    Sprint 15-20 seconds
    Recover 100-105 seconds
  • Powerwalk 5 minutes
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Friday 8 June 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.

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Monday 11 June 2012: TIMED SETS #4

TIMED SETS #4​



  • 60/60 - 60 seconds work, 60seconds rest
  • 30/60 - 30 seconds work, 30 seconds rest
Repeat two times (2x):


  • 60/60 Pull-ups
    60/60 Sit-ups
    60/60 Push-ups
Repeat two times (2x):


  • 30/60 Pull-ups
  • 30/60 Sit-ups
  • 30/60 Push-ups
Substitutions for Intermediate & Basic Levels:


  • For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
  • For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
  • For Push-ups - Knee Push-ups, Dips, other push-up variations
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Tuesday 12 June 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 13 June 2012: 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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Thursday 14 June 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 15 June 2012: STR-PWR-COND CIRCUITS

STRENGTH, CONDITIONING & POWER CIRCUITS​
Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.


  • A set of Push-ups
    (Intermediate and Basic substitute Knee Push-ups as necessary.)
  • 30 seconds - Power Skip
    (Skip like a girl but pump your arms and thrust your knees high. Focus on power.)
  • A set of Squats
    (Intermediate and Basic substitute Half-Squats as necessary.)
  • 30 seconds Bear Crawl (or crawl back to start)
    (Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)
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