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The Daily Fitness Solution Blog

Wednesday 28 November 2012: PU OTM

PUSH-UPS ON THE MINUTE​

Perform a set of push-ups at the top of every minute for twenty minutes.

Intermediate and Basic trainees should substitute knee push-ups as necessary.
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Thursday 29 November 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 30 November 2012: H-T/S-M PU/PULL

HIGH TENSION, SLOW-MOTION:
PUSH-UPS & PULL-UPS​


Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater than necessary contraction of the muscles involved in each exercise. Imagine that you are pressing or pulling a tremendous weight as you perform each exercise. Slow motion will also be utilized on each rep to enhance the difficulty. Slow motion reps help increase the strength building value of the exercise while protecting the joints from injury.


Do not hold your breath during these exercises. If you find the reps too difficult to complete: Reduce the amount of tension you are generating, and/or Move to an easier version of the exercise.


The sets and reps listed below are suggestions. The idea is to perform five sets of each exercise with each set lasting approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets. You may find it necessary to decrease the number of reps, increase the speed of the reps, or decrease the amount of tension being generated. Feel free to adjust the sets/reps as necessary.


Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)


Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)


Advanced:
  • 5 x 5 High-tension, Slow-mo Pushups
    (5-6 seconds down, 5-6 seconds up)
    (Rest at least one minute between sets)
  • 5 x 5 High-tension, Slow-mo Pull-ups
    (5-6 seconds down, 5-6 seconds up)
    (Rest at least one minute between sets)
Intermediate:

  • 5 x 5 High-tension, Slow-mo Knee Pushups
    (3-6 seconds down, 3-6 seconds up)
    (Rest at least one minute between sets)
  • 5 x 5 High-tension, Slow-mo Lying Body Rows
    (3-6 seconds down, 3-6 seconds up)
    (Rest at least one minute between sets)
Basic:

  • 5 x 5 High-tension, Slow-mo Countertop Pushups
    (3-6 seconds down, 3-6 seconds up)
    (Rest at least one minute between sets)
  • 5 x 5 High-tension, Slow-mo Standing Body Rows
    (3-6 seconds down, 3-6 seconds up)
    (Rest at least one minute between sets)
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Monday 3 December 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 December 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 5 December 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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Thursday 6 December 2012: CRAWL...SPRINT #2

CRAWL...SPRINT #2​

Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.
Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions
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Friday 7 December 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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Monday 10 December 2012: DO IT ALL

DO IT ALL​

Complete the following circuit five times:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats
30/30 = 30 seconds work, 30 seconds rest

Substitutions
  • Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows
  • Sit-ups: Crunches, Flutter Kicks, Leg Levers
  • Push-ups: Dips, Knee Push-ups
  • Squats: Squat Jumps, Half-Squats
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Tuesday 11 December 2012: B-CIRCUITS

Today's agony brought to you by Bryce Lane, a major inspiration for this site and creator of the infamous...
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 12 December 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 13 December 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 14 December 2012: BP + JJ CHALLENGE

BURPEE + PULL-UP CHALLENGE​

Today's workout involves back-to-back ten minute challenges.

Advanced:
  • Perform as many burpees as possible in ten minutes
  • Perform as many pull-ups as possible in ten minutes
Intermediate:
  • Perform as many squat thrusts as possible in ten minutes
  • Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes
Basic:
  • Perform as many jumping jacks as possible in ten minutes
  • Perform as many body rows as possible in ten minutes
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Monday 17 December 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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