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REST DAY

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: [...]

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-upsAtlas 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, [...]

30/90 SPRINTS Advanced: Run 5 minutes Repeat five times:Sprint 30 secondsRecover 90 seconds Run 5 minutes Intermediate: Run-walk 5 minutes Repeat five times:Sprint 20-30 secondsRecover 90-100 seconds Run-walk 5 minutes Basic: Powerwalk 5 minutes Repeat five times:Sprint 15-20 secondsRecover 100-105 seconds Powerwalk 5 minutes

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 [...]

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 [...]

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

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 [...]

JUMP SQUATS + BODYWEIGHT SQUATS #2 Complete as many rounds as possible in twenty minutes. Advanced – Intermediate: A set of Squat Jumps(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.) A set of Bodyweight Squats(e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.) If you are unaccustomed to plyometric training, [...]