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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...

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

RUN FOR DISTANCE Advanced : Run for twenty minutes. Intermediate : Run-walk for twenty minutes. Basic : Powerwalk for twenty minutes.

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)

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

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 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 exe...

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...

PUSH-UPS ON THE MINUTE Perform a set of push-ups at the top of every minute for twenty minutes. Intermediate and Basic trainees should substitute knee push-ups as necessary.

RUN FOR DISTANCE Advanced : Run for twenty minutes. Intermediate : Run-walk for twenty minutes. Basic : Powerwalk for twenty minutes.

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

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