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The Daily Fitness Solution Blog

Tuesday 8 January 2013: 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.


More...
 
Thursday 10 January 2013: 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

More...
 
Friday 11 January 2013: 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

More...
 
Monday 14 January 2013: 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

More...
 
Tuesday 15 January 2013: LOWER BODY STRENGTH

LOWER BODY STRENGTH​

Complete ten of the following circuits in twenty minutes.

Advanced:

  • 45/15 Squats
  • 45/15 Lunges
Intermediate-Basic:

  • 30/30 Squats
  • 30/30 Lunges
45/15 = 45 seconds work, 15 seconds rest
30/30 = 30 seconds work, 30 seconds rest

More...
 
Thursday 17 January 2013: 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.

  • 30 seconds Bear Crawl
  • 15 seconds Sprint
  • 30 seconds Crab Crawl
  • 15 seconds Sprint
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

More...
 
Friday 18 January 2013: 3 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.


More...
 
Monday 21 January 2013: SPARTAN RUN #2

SPARTAN RUN #2​

30/30 = 30 seconds work, 30 seconds rest

Advanced:

  • Run 5 minutes
  • Repeat twice:
    -30/30 Pull-ups
    -30/30 Sit-ups
    -30/30 Burpees
    -30/30 Squats
    -30/30 Bear Crawls (substitute Crab Crawls on second circuit)
  • Run 5 minutes
Intermediate:

  • Run-walk 5 minutes
  • Repeat twice:
    -30/30 Partial, Assisted or Jumping Pull-ups
    -30/30 Sit-ups or Crunches
    -30/30 Squat Thrusts
    -30/30 Squats30/30
    -Bear Crawl (substitute Crab Crawls on second circuit)
  • Run-walk 5 minutes
Basic:

  • Powerwalk 5 minutes
  • Repeat twice:
    -30/30 Body Rows
    -30/30 Crunches
    -30/30 Jumping Jacks
    -30/30 Half Squats
    -30/30 Bear Crawl (substitute Crab Crawls on second circuit)
  • Powerwalk 5 minutes

More...
 
Tuesday 22 January 2013: 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.)

More...
 
Wednesday 23 January 2013: ALT PULL-PU OTM

ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE​


Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.

Advanced:

  • Pull-ups or Chin-ups
  • Push-ups, Dips, Handstand PU, or other challenging variation
Intermediate:

  • Partial, Assisted, and/or Jumping Pull-ups
  • Push-ups (go to your knees if necessary)
Basic:

  • Bodyrows
  • Knee Push-ups

More...
 
Thursday 24 January 2013: 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

More...
 
Friday 25 January 2013: JR + PU/SU

JUMP ROPE + PUSH-UPS/SIT-UPS


Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.


This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and sit-ups so that you perform ten sets of each during the twenty minutes.


You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or crunching and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope.


Start with sets of push-ups and sit-ups smaller than you think you can handle. This is a conditioning drill, not a strength workout.


This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.


Advanced
Complete ten sets of:

  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Sit-ups
Intermediate - Basic
Complete ten sets of:

  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups (go to your knees if necessary)
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Crunches
30/30 Interval = 30 seconds work, 30 seconds rest

More...
 
Monday 28 January 2013: 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

More...
 
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