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The Daily Fitness Solution Blog

Wednesday 6 April 2011: 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
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Friday 8 April 2011: 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.

​
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Monday 11 April 2011: 5BX

FIVE BASIC EXERCISES​
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.

Complete two of the following circuits in twenty minutes.


  • 2 minutes - Sun Salutations
  • 1 minute - Squats
  • 1 minute - Push-ups
  • 1 minute - Sit-ups or Leg Raises
  • 5 minutes - Jump Rope, Jumping Jacks, or Run in Place
Modifications for Intermediate and Basic trainees


  • Perform Half-Squats instead of Squats
  • Perform Knee Push-ups instead of Push-ups
  • Perform Crunches instead of Sit-ups
  • Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)
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Daily "Up and At Them" Program

The Daily "Up and At Them" Program​
*
A friend from the New Push-ups Forum, Robert, has been using the following routine for the last month and has enjoyed great success with it. It is an excellent example of a minimalist fitness program that is simple, sustainable, and highly effective. Don't be put off by the designation minimalist. This is exactly the kind of routine most people need, not one designed for elite athletes, but a lifetime habit of physical activity. --JME
*
[FONT=comic sans ms,sans-serif]My daily program is short and sweet, and is very effective for me. I arise in the morning, do about 5 minutes of warming up, stretches, and running in place, and then do my quick routine. I do as many pushups as I can do, and whatever that amount is, I do the same number of situps and deep knee bends. I then do about 5 minutes of stretching, and then hit the road for a 3-4 mile walk. On days when I walk on level ground along The Embarcadero (the wharf), I walk 4 miles. On days when I hit the steep hills, I walk for 3 miles. If I have a lot of energy in the evening before bedtime, I will do another burst of pushups, situps, and deep knee bends, again as many as I can do, with no rest between exercises. This program does not burn me out, and leaves me very energized. I don't look at it as a workout, but as a program that will keep me fit and flexible in my Golden Years.*I am 71, and this short and simple program is doing wonders for me. I highly recommend it, and give thanks to Johnny Grube for writing his very inspirational article, and to Joel for posting it.--Robert5249[/FONT]
​
*
http://newpushups.yuku.com/topic/54/Daily-Up-And-At-Them-Program

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Tuesday 12 April 2011: 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

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Wednesday 13 April 2011: ALT PULL-PU OTM

ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE​
*Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.

Advanced:


  • Pull-ups or Chin-ups
  • Push-ups, Dips, Handstand PU, or other challenging variation
Intermediate:


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


  • Bodyrows
  • Knee Push-ups
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Thursday 14 April 2011: 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
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Friday 15 April 2011: JR + PU-PULL

30/90 PUSH-UPS / PULL-UPS + CARDIO​


Perform five of the following circuits in twenty minutes.


  • 30 seconds - A set of Push-ups
  • 90 seconds - Cardio
  • 30 seconds - A set of Pull-ups
  • 90 seconds - Cardio

The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.

Cardio Suggestions:


  • Jump Rope or Jumping Jacks or Squats
  • Burpees or Squat Thrusts
  • Running or Powerwalking
  • Dumbbell/Kettlebell/Sand-jug Swings
  • Heavy Bag Punching or Shadowboxing
Substitutions for Intermediate and Basic:


  • Push-ups - Knee Push-ups
  • Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows
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Monday 18 April 2011: 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
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Tuesday 19 April 2011: 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
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Wednesday 20 April 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.

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Thursday 21 April 2011: OH-SQ + SPRINT

OVERHEAD SQUAT + SPRINT​
Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath.

Advanced:


  • 15 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 30 seconds Sprint
  • Walk or jog back to the start and recover as necessary
Intermediate:


  • 10 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 20 seconds Sprint
  • Walk or jog back to the start and recover as necessary
Basic:


  • 5 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 10 seconds Sprint
  • Walk or jog back to the start and recover as necessary
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Friday 22 April 2011: JJ + PU CHALLENGE

JUMPING JACK + PUSH-UP CHALLENGE​

[FONT=geneva,arial,sans-serif]Today's workout involves two ten-minute challenges.

For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.

During the second ten minutes, perform as many push-ups as possible.

Intermediate and Basic trainees should substitute Knee Push-ups as necessary.[/FONT]

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CONDITIONING INTERVALS​
*Perform the following exercises in a 30/30 interval pattern (30seconds work, 30seconds rest, repeat for allotted time)..

Advancedand Intermediate:


  • Jump Rope or Jumping Jacks x 5 minutes
  • Burpees x 5 minutes
  • Mountain Climbers x 5 minutes
  • Squats x 5 minutes

Basic:
Jumping Jacks x 5 minutes
  • Squat Thrusts or Half-Squats x 5 minutes
  • Mountain Climbers or Jog in place x 5 minutes
  • Half-Squats x 5 minutes
 
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