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The Daily Fitness Solution Blog

Tuesday 29 January 2013: BOXING CONDITIONING

BOXING CONDITIONING​

Advanced - Four rounds of:

  • 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
  • 1 minute - Rest
    During rest perform:-Round 1 - a set of push-ups
    -Round 2 - a set of crunches
    -Round 3 - a set of squats
    -Round 4 - a set of push-ups
Intermediate - Five rounds of:

  • 3 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
  • 1 minute - Rest
    During rest perform:-Round 1 - 5-15 push-ups
    -Round 2 - 15-30 crunches
    -Round 3 - 10-20 squats
    -Round 4 - 15-30 crunches
    -Round 5 - 5-15 push-ups

More...
 
Wednesday 30 January 2013: 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


More...
 
Thursday January 31 2013: 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

More...
 
Friday 1 February 2013: BP + PULL-UPS 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

More...
 
Monday 4 February 2013: 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

More...
 
Tuesday 5 February 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.

 B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.


More...
 
Wednesday 6 February 2013: 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...
 
Thursday 7 February 2013: 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

More...
 
Friday 8 February 2013: 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


More...
 
Monday 11 February 2013: 5 X 4

5 x 4 MINUTE ROUNDS​


Complete five rounds of the following circuit in twenty minutes.

Advanced:​

  • 30 seconds - Push-ups
  • 30 seconds - Crunches
  • 1 minute - Squats
  • 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
Intermediate-Basic:

  • 15/15 - Push-ups (15 seconds work, 15 seconds rest)
  • 15/15 - Crunches (15 seconds work, 15 seconds rest)
  • 30/30 - Squats (30 seconds work, 30 seconds rest)
  • 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

More...
 
Tuesday 12 February 2013: BOXING CONDITIONING

BOXING CONDITIONING​

Advanced - Four rounds of:

  • 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
  • 1 minute - Rest
    During rest perform:-Round 1 - a set of push-ups
    -Round 2 - a set of crunches
    -Round 3 - a set of squats
    -Round 4 - a set of push-ups
Intermediate - Five rounds of:

  • 3 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
  • 1 minute - Rest
    During rest perform:-Round 1 - 5-15 push-ups
    -Round 2 - 15-30 crunches
    -Round 3 - 10-20 squats
    -Round 4 - 15-30 crunches
    -Round 5 - 5-15 push-ups

More...
 
Wednesday 13 February 2013: 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)

More...
 
Thursday 14 February 2013: 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

More...
 
Friday 15 February 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 18 February 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 19 February 2013: CONDITIONING CIRCUITS

CONDITIONING CIRCUITS​

Complete as many circuits as possible in twenty minutes.

Advanced:

  • 30 seconds - Walking Lunges
  • A set of Burpees
  • Bear Crawl back to start
    (Or 30 sec. crawl)
Intermediate - Basic:

  • 20-30 seconds - Walking Lunges
  • A set of Squat Thrusts
  • Bear Crawl back to start
    (Or 20-30 sec. crawl)

More...
 
Wednesday 20 February 2013: 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.


More...
 
Thursday 21 February 2013: OH-SQ + SPRINT

OVERHEAD SQUAT + SPRINT​


Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath.

Advanced:

  • 15 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 30 seconds Sprint
  • Walk or jog back to the start and recover as necessary
Intermediate:

  • 10 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 20 seconds Sprint
  • Walk or jog back to the start and recover as necessary
Basic:

  • 5 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 10 seconds Sprint
  • Walk or jog back to the start and recover as necessary

More...
 
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