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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

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

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...

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

CONDITIONING INTERVALS Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted). Advanced : 5 x 30/30 Jumping Jacks or Jump Rope 5 x 30/30 Burpees 5 x 30/30 Mountain Climbers 5 x 30/30 Squats Intermediate : 5 x 30/30 Jumping Jacks or Jump Rope 5 x 30/30 Squat Thrusts (add push-up if possible) 5 x 30/30 Mountain Climbers 5 x 30/30 Squats Basic : 5 x 30/30 Jumping Jacks or Jump Rope 5 x 30/30 Half-Squats or Squat Thrusts 5 x 30/30 Mountain Climbers 5 x 30/30 Half Squats

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, Spri...

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

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

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

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

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

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)

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.

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

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

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. Post results to Comments. Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations.  

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

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