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The Daily Fitness Solution Blog

Tuesday 16 July 2013: 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

More...
 
Thursday 18 July 2013: SPEEDPLAY

SPEEDPLAY (Fartlek)​


Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.


Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).


If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.


Ideas to incorporate in your workout:

  • High intensity sprints of 8-15 seconds
  • Medium intensity sprints of 15-30 seconds
  • High/medium intensity running for 1-3 minutes
  • Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
  • Sets of Squats, Lunges, or Pushups
  • Bear Crawling or Crab Crawling

More...
 
Monday 22 July 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...
 
Wednesday 24 July 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...
 
Tuesday 23 July 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...
 
Thursday 25 July 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 26 July 2013: HT-SM PU/PULL

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)

More...
 
Monday 29 July 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...
 
Tuesday 30 July 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...
 
Hi,

It is a fitness routine you can take with you anywhere, and with a daily commitment of only twenty minutes, even the busiest individual can find time to improve his health and fitness.
 
Thursday 1 August 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...
 
Wednesday 31 July 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...
 
Friday 2 August 2013:

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 5 August 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 6 August 2013: ONE EXERCISE

ONE SIMPLE EXERCISE



Squat Thrusts

​
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.)


More...
 
Monday 12 August 2013: 5 X 4 ROUNDS

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...
 
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