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The Daily Fitness Solution Blog

Monday 18 June 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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Tuesday 19 June 2012: 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 20 June 2012: DIPS + CHINS

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 21 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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Monday 25 June 2012: SPARTAN RUN #4

SPARTAN RUN #4​
Complete the following workout in twenty minutes.


  • Run - 2 minutes
  • Repeat three times (3x):
    Pull-ups - 30 seconds
    Squats - 30 seconds
    Run - 2 minutes
    Push-ups - 30 seconds
    Sit-ups - 30 seconds
    Run - 2 minutes
Substitutions:


  • For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks
  • For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
  • For Squats - Half-Squats, Isometric Wall Squat
  • For Push-ups - Knee Push-ups, Dips, other push-up variations
  • For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
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Tuesday 26 June 2012: 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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Thursday 28 June 2012: 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 29 June 2012: 30/90 PULLS + CARDIO

30/90 PUSH-UPS / PULL-UPS + CARDIO​


Perform five of the following circuits in twenty minutes.
  • 30 seconds - A set of Push-ups
  • 90 seconds - Cardio
  • 30 seconds - A set of Pull-ups
  • 90 seconds - Cardio
The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.

Cardio Suggestions:


  • Jump Rope or Jumping Jacks or Squats
  • Burpees or Squat Thrusts
  • Running or Powerwalking
  • Dumbbell/Kettlebell/Sand-jug Swings
  • Heavy Bag Punching or Shadowboxing
Substitutions for Intermediate and Basic:


  • Push-ups - Knee Push-ups
  • Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows
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Monday 2 July 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 July 2012: 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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Thursday 5 July 2012: 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 6 July 2012: 30/90 PU/PULL + CARDIO

30/90 PUSH-UPS / PULL-UPS + CARDIO​


Perform five of the following circuits in twenty minutes.
  • 30 seconds - A set of Push-ups
  • 90 seconds - Cardio
  • 30 seconds - A set of Pull-ups
  • 90 seconds - Cardio
The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.

*

Cardio Suggestions:


  • Jump Rope or Jumping Jacks or Squats
  • Burpees or Squat Thrusts
  • Running or Powerwalking
  • Dumbbell/Kettlebell/Sand-jug Swings
  • Heavy Bag Punching or Shadowboxing
Substitutions for Intermediate and Basic:


  • Push-ups - Knee Push-ups
  • Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows
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Monday 9 July 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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Tuesday 10 July 2012: SQUAT 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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