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The Daily Fitness Solution Blog

Monday 27 May 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...
 
Tuesday 28 May 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
Basic - Seven rounds of:

  • 2 minutes - Shadowbox
  • 1 minute - Rest

More...
 
Thursday 30 May 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...
 
Wednesday 29 May 2013: PULL LADDERS + PU

PULL-UP LADDERS + SET OF PUSH-UPS​


Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.​


To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.


Advanced:
  • Ladders of Pull-ups/Chin-ups
  • Sets of Regular Push-ups
Intermediate and Basic:

  • Ladders of Partial or Assisted Pull-ups or Body Rows
  • Sets of Regular, Knee, or Countertop Push-ups

More...
 
Friday 1 June 2013: STRENGTH CIRCUIT

STRENGTH CIRCUIT​

Complete as many rounds as possible in twenty minutes.
  • A set of Pull-ups or Chin-ups
    (e.g. Wide, Regular, Narrow, Mixed Grip, Towel, Rope, etc.)
  • A set of Squat Jumps
    (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Power Skipping, etc.)
  • A set of Push-ups
    (e.g. Regular, Wide, Narrow, Hindu, Divebomber, Elevated, Handstand, Dips, etc.)
  • A set of Squats (non-jumping)
    (e.g. Full, Medium, or Short Range of Motion; Sumo; Hindu; etc.)
Keep the reps well below max in each set.
Advanced:

  • Pull-ups
  • Squat Jumps
  • Push-ups
  • Bodyweight Squats
Intermediate:

  • Partial, Assisted, or Jumping Pull-ups
  • Half-Squat Jumps
  • Push-ups
  • Bodyweight Squats
Basic:

  • Body Rows
  • Walking Lunges
  • Knee Push-ups
  • Half-Squats

More...
 
Monday 3 June 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 4 June 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...
 
Wednesday 5 June 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 6 June 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 7 June 2013: BP + PULL-UP 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...
 

How about do as many burpee chin ups in that time. More better.
 
Monday 10 June 2013: SPARTAN RUN #4

SPARTAN RUN #4​

Complete the following workout in twenty minutes.

  • Run - 2 minutes
  • Repeat three times (3x):Pull-ups - 30 seconds
    Squats - 30 seconds
    Run - 2 minutes
    Push-ups - 30 seconds
    Sit-ups - 30 seconds
    Run - 2 minutes
Substitutions:

  • For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks
  • For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
  • For Squats - Half-Squats, Isometric Wall Squat
  • For Push-ups - Knee Push-ups, Dips, other push-up variations
  • For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations

More...
 
Tuesday 11 June 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...
 
Friday 14 June 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...
 
Thursday 13 June 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...
 
Monday 17 June 2013: TIMED SETS CIRCUITS

TIMED SETS CIRCUITS​

Perform four rounds of the following circuit.

  • Round One perform each exercise for 60 seconds
  • Round Two perform each exercise for 45 seconds
  • Round Three perform each exercise for 30 seconds
  • Round Four perform each exercise for 15 seconds
  • Rest 1 minute between each set of exercises in all four rounds.
Advanced:

  • Pull-ups
  • Sit-ups
  • Push-ups
Intermediate:

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

  • Body Rows
  • Crunches
  • Knee Push-ups

More...
 
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