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The Daily Fitness Solution Blog

Monday 3 March 2014: 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 March 2014: 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 6 March 2014: 10 X 10 SPRINTS

10 x 10 SPRINTS​


Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.

  • 5 minutes - Cardio Activity(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)
    Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard.
  • Repeat 10x:
    10 seconds - Sprint
    50 seconds - Jog/Walk to recover
  • 5 minutes - Cardio Activity


More...
 
Friday 7 March 2014: STR-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 10 March 2014: 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 11 March 2014: 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 12 March 2014: 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 13 March 2014: 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 14 March 2014: PULL, PU, CRAWL

PULLING, PUSHING, & CRAWLING​

Complete as many rounds as possible in twenty minutes.

Advanced:

  • A set of Pull-ups
  • 30 seconds - Bear Crawl
  • A set of Push-ups
  • 30 seconds - Crab Crawl
Intermediate:

  • A set of Partial, Assisted, or Jumping Pull-ups
  • 20-30 seconds - Bear Crawl
  • A set of Push-ups (go to your knees if necessary)
  • 20-30 seconds - Crab Crawl
Basic:

  • A set of Body Rows
  • 15-20 seconds - Bear Crawl
  • A set of Knee Push-ups
  • 15-20 seconds - Crab Crawl


More...
 
Monday 17 March 2014: SPARTAN RUN #2

SPARTAN RUN #2​

30/30 = 30 seconds work, 30 seconds rest

Advanced:

  • Run 5 minutes
  • Repeat twice:
    30/30 Pull-ups
    30/30 Sit-ups
    30/30 Burpees
    30/30 Squats
    30/30 Bear Crawls (substitute Crab Crawls on second circuit)
  • Run 5 minutes
Intermediate:

  • Run-walk 5 minutes
  • Repeat twice:
    30/30 Partial, Assisted or Jumping Pull-ups
    30/30 Sit-ups or Crunches
    30/30 Squat Thrusts
    30/30 Squats
    30/30 Bear Crawl (substitute Crab Crawls on second circuit)
  • Run-walk 5 minutes
Basic:

  • Powerwalk 5 minutes
  • Repeat twice:
    30/30 Body Rows
    30/30 Crunches
    30/30 Jumping Jacks
    30/30 Half-Squats
    30/30 Bear Crawl (substitute Crab Crawls on second circuit)
  • Powerwalk 5 minutes


More...
 
Monday 24 March 2014: FIFTEEN MINUTES

FIFTEEN MINUTES​


The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.


You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.

Advanced:

  • 1 minute: Max Pull-ups
  • 1 minute: Max Sit-ups
  • 1 minute: Max Push-ups
  • 2 minutes: Max Squats
  • 10 minutes: High Intensity Cardio
    (E.g. Skip rope fast, Sprints, Running, Burpees, etc.)
Intermediate:

  • 1 minute: Max Partial Pull-ups or Body Rows
  • 1 minute: Max Sit-ups or Crunches
  • 1 minute: Max Push-ups (go to your knees if necessary)
  • 2 minutes: Max Squats or Half-Squats
  • 10 minutes: Intense Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)
Basic:

  • 1 minute: Max Body Rows
  • 1 minute: Max Crunches
  • 1 minute: Max Knee Push-ups
  • 2 minutes: Max Half-Squats
  • 10 minutes: Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, etc.)


More...
 
Tuesday 25 March 2014: CONDITIONING INTERVALS

CONDITIONING INTERVALS​


Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:

Intermediate:

Basic:



More...
 
Wednesday 26 March 2014: 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 27 March 2014: 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...
 
Monday 31 March 2014: 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 1 April 2014: J-SQ + BW-SQ #1

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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