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The Daily Fitness Solution Blog

Wednesday 22 August 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 23 August 2012: 30/90 SPRINTS

The signature sprint workout...


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 24 August 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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September 2012 Challenge: 30 Runs in 30 Days

September Challenge:
30 Runs in 30 Days​


Challenge: Complete 30 runs of 30 minutes in 30 days


The inspiration for this challenge came from Endurance Corner.​





Rules:
  • Each run must be 30 minutes in length. Distance, pace, and terrain are irrelevant. Walk breaks are not only allowed but encouraged, especially if you do not already have a base of at least 20 miles running per week.
  • Run which are longer than 30 minutes still count as 1 run, even if the duration is a multiple of 30. (E.g. 60 minutes of running = 1 run, not 2)
  • Days off can be bought by running twice a day. Double workouts must be completed at least six hours apart. (E.g. Run 30 minutes morning and evening)


Suggestions:
  • Keep your pace easy and feel free to take walking breaks on the clock. The challenge is to complete 30 runs, not to cause burn out or injury by going too fast or too hard too often. Consider using a 2/1 (10x), 4/1 (6x), 5/1 (5x), or 9/1 (3x) Run/Walk interval (X minutes running/x minutes walking) to complete your daily workouts.
  • 30 minutes of walking, cycling, or swimming may be substituted for the duration of the challenge or for any workout of the challenge.
  • Post your daily runs on The Daily Fitness Solution Facebook page or as a comment on this post. Even a simple “Day 15 – Done!” can be a powerful encouragement to others who need motivation to continue.
  • Don’t despair or be discouraged if you miss a day, and don’t necessarily try to make-up lost days with extra runs. Focus on the self-discipline and value of daily training, not arbitrary numbers. The person who completes 20 runs in 30 days accomplished more than if he or she never started at all.
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Monday 27 August 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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Wednesday 29 August 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 30 August 2012: 30/90 SPRINTS

The signature sprint workout...



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 31 August 2012: MAX SETS - PULL-UPS

MAX SETS: PULL-UPS​
​

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.


These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer).


Advanced: Pull-ups and/or Chin-ups


Intermediate: Partial or Assisted Pull-ups or Body Rows


Basic: Body Rows
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Saturday 1 September 2012: RUN FOR DISTANCE

RUN FOR DISTANCE​
​

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

The September Challenge starts today!
Extend your Run or Run/walk or Powerwalk by 10 minutes and log your first completed workout for this month's challenge. ​
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Monday 3 September 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 4 September 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 5 September 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-upsYoga 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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Thursday 6 September 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 7 September 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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