fit

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

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

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

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

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

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 Recov...

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

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

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 exercis...

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 s...

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 Calist...

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...

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

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

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

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...

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

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

REST DAY

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, Bu...

JUMP ROPE + PUSH-UPS/SQUATS 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 squats 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 squatting 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 squats 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 oth...

PULL-UPS ON THE MINUTE Perform a set of pull-ups at the top of every minute for twenty minutes.   Intermediate and basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.