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The Daily Fitness Solution Blog

Monday 25 April 2011: 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
​
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Tuesday 26 April 2011: CONDITIONING

CONDITIONING INTERVALS​

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

Advanced:
Intermediate:


Basic:


​
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Thursday 28 April 2011: 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
​
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Friday 29 April 2011: 30/90 PULLS + CARDIO

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 2 May 2011: 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
​
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Tuesday 3 May 2011: 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.)
​
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Wednesday 4 May 2011: DIPS + CHINS

The tried and true bodybuilder...
*

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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Friday 6 May 2011: 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

​
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Monday 9 May 2011: 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
​
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Tuesday 10 Ma 2011: SQUAT THRUSTS

ONE SIMPLE EXERCISE


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.)
​
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Wednesday 11 May 2011: 3 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-ups
    Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continuously while keeping your arms straight (but not locked).
  • Reverse or Hindu Squats
  • Countertop or Atlas Push-ups
​
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Thursday 12 May 2011: CRAWL...SPRINT #2

CRAWL...SPRINT #2​
Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.


  • 30 seconds Bear Crawl
  • 15 seconds Sprint
  • 30 seconds Crab Crawl
  • 15 seconds Sprint
Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

​
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Friday 13 May 2011: BP + PULL CHALLENGE

STRENGTH, CONDITIONING & POWER CIRCUITS​
Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.


  • A set of Push-ups
    (Intermediate and Basic substitute Knee Push-ups as necessary.)
  • 30 seconds - Power Skip
    (Skip like a girl but pump your arms and thrust your knees high. Focus on power.)
  • A set of Squats
    (Intermediate and Basic substitute Half-Squats as necessary.)
  • 30 seconds Bear Crawl (or crawl back to start)
    (Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)
​
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Friday 13 May 2011: BP + PULL 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
​
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Friday 13 May 2011: BP + PULL 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
​
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