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The Daily Fitness Solution Blog

Monday 7 October 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 8 October 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...
 
Wednesday 9 October 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 10 October 2013: SPRINT + JUMP

SPRINT + JUMP​

Complete ten circuits of the following in twenty minutes.

Advanced:
  • Sprint: 15 seconds
  • Tuck Jumps: 5 seconds
    (Perform a squat jump but in midair bring your knees to your chest.)
  • Rest: 100 seconds
Intermediate:
  • Sprint: 15 seconds
  • Squat Jumps: 5 seconds
    (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)
  • Rest: 100 seconds
Basic:
  • Sprint: 10-15 seconds
  • Half-Squat: 10 seconds
    (Squat until your thighs are almost parallel to the ground.)
  • Rest: 95-100 seconds

More...
 
Friday 11 October 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 14 October 2013: DO IT ALL

DO IT ALL​

Complete the following circuit five times:

  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats
30/30 = 30 seconds work, 30 seconds rest

Substitutions

  • Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows
  • Sit-ups: Crunches, Flutter Kicks, Leg Levers
  • Push-ups: Dips, Knee Push-ups
  • Squats: Squat Jumps, Half-Squats

More...
 
Tuesday 15 October 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 16 October 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 17 October 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 18 October 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...
 
Wednesday 23 October 2013: 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

More...
 
Thursday 24 October 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
Post results to Comments.

More...
 
Friday 25 October 2013: TRIPLE-UPS

TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP​

Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.

A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.

Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.


More...
 
Monday 28 October 2013: 30/30 CALS CIRCUITS

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 30 October 2013: J-SQ + BW-SQ #2

JUMP SQUATS, BODYWEIGHT SQUATS #1​

Today's workout uses the 30/30 interval pattern (30seconds work, 30seconds rest, repeat).

Advanced - Intermediate:
  • 10 minutes - 30/30 Squat Jumps
    (e.g. half, full, jump-overs, etc.)
  • 10 minutes - 30/30 Bodyweight Squats
    (e.g. Hindu, Sumo, Deep Knee Bend, etc.)
Basic:
  • 5 minutes - 30/30 Jumping Jacks
  • 5 minutes - 30/30 Half-Squats
  • 5 minutes - 30/30 Jumping Jacks
  • 5 minutes - 30/30 Half-Squats

More...
 
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