HealthyLifestyleForU.com » The 20 Minute Fitness Solution

Sunday 9 October 2011: REST

blachta — Mon, 10 Oct 2011 21:22:24 +0000

REST DAY

Monday 10 October 2011: TIMED SETS CIRCUITS

blachta — Mon, 10 Oct 2011 21:22:24 +0000

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

Wednesday 5 October 2011: 3 POWER CALS

blachta — Mon, 10 Oct 2011 21:22:23 +0000

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

Post results to Comments.

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 exercises.

Thursday 6 October 2011: 30/90 SPRINTS

blachta — Mon, 10 Oct 2011 21:22:23 +0000

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

Friday 7 October 2011: MAX SETS

blachta — Mon, 10 Oct 2011 21:22:23 +0000

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

Saturday 8 October 2011: RUN FOR DISTANCE

blachta — Mon, 10 Oct 2011 21:22:23 +0000

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 30 September 2011: PULL, PU, CRAWL

blachta — Mon, 10 Oct 2011 21:22:22 +0000

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

Saturday 1 October 2011: RUN FOR DISTANCE

blachta — Mon, 10 Oct 2011 21:22:22 +0000

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Monday 3 October 2011: PFT

blachta — Mon, 10 Oct 2011 21:22:22 +0000

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

Tuesday 4 October 2011: J-SQ + BW-SQ #2

blachta — Mon, 10 Oct 2011 21:22:22 +0000

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, perform the Basic WOD.

Basic:

A set of Half Squats
A set of Lunges
A set of Calf Raises
A set of Jumping Jacks