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The Daily Fitness Solution Blog

Monday 7 February 2011: 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
Post results to Comments.

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Tuesday 8 February 2011: 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.

Post results to Comments.



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This is an excellent thread. Good to know there are so many conditioning workouts to choose from whenever I feel like it. Top stuff!
 
Wednesday 9 February 2011: 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.

Post results to Comments.

​
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Thursday 10 February 2011: 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
Post results to Comments.
​
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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

Post results to Comments.
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Last edited:
Friday 11 February 2011: 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-ups
    Yoga 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
Post results to Comments.

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 14 February 2011: HT-SM PULL/PU

HIGH TENSION, SLOW-MO:
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)
Post results to Comments.




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Tuesday 15 February 2011: 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.)
Post results to Comments.




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Wednesday 16 February 2011: PULL/PU O2M

PULL-UPS / PUSH-UPS EVERY SECOND MINUTE​
*​
Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.​
You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.

Options


  • Advanced Trainees:
    Pull-ups, Chin-ups, Rope Pull-ups, etc.Push-ups, Feet Elevated Push-ups, Dips, etc.
  • Intermediate and Basic Trainees:
    Partial, Assisted, or Jumping Pull-ups or BodyRowsPush-ups, Knee Push-ups, Countertop Push-ups
Post results to Comments.



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Thursday 17 February 2011: SPRIN 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
Post results to Comments.




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Friday 18 February 2011: MAX SETS PULLS

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

Post results to Comments.




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[highlight]PUSH-UP
DROP SETS[/highlight]​
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.


[highlight]Complete as many drop sets as possible
in twenty minutes.[/highlight]


 


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)



 
 
Monday 21 February 2011: SPARTAN RUN #3

Get ready. This one is tough.
SPARTAN RUN #3​

Complete the following circuit in twenty minutes.


  • Max Pull-ups in 1 minute
  • Run 2 minutes
  • Max Sit-ups in 1 minute
  • Run 2 minutes
  • Max Push-ups in 1 minute
  • Run 2 minutes
  • Max Pull-ups in 30 seconds
  • Run 2 minutes
  • Max Sit-ups in 30 seconds
  • Run 2 minutes
  • Max Push-ups in 30 seconds
  • Run 2 minutes
  • Max Pull-ups in 30 seconds
  • Max Sit-ups in 30 seconds
  • Max Push-ups in 30 seconds
  • Run 2 minutes
Intermediate and Basic trainees should substitute as necessary:


  • Partial/Assisted Pull-ups or Body Rows for Pull-ups
  • Crunches for Sit-ups
  • Knee Push-ups for Push-ups
  • Powerwalking for Running
  • 30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals
    (E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups)
There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary.

Post results to Comments.





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Tuesday 22 February 2011: 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
Post results to Comments.




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