Wednesday 1 January 2014: PU OTM

HAPPY NEW YEAR!

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.

This year!!!!

HAPPY NEW YEARS and other holiday stuff!

As we wrap up 2013 and start the New Year, I thought a blog post was in order. Why? Because of New Years resolutions and all that jazz of course (this is a lifestyle blog right?). Now before you roll your eyes and say “I don’t believe in New Years resolutions Robyn, I live the dream”, well good for you, but do you really not believe with all of your being? No, well FINE then…

I only say this because I AM a believer! Not all of my resolutions stick, but at least one usually does to some degree. We are not perfect and are not going to stick to our “I’m never going to eat chocolate EVER again” or “I’m going to learn Chinese” promises that we jubilantly make to ourselves, but in my opinion that’s not the point. The point of resolving to achieve a goal is to simply work towards one in the quest of self-improvement.

This isn’t implying that your aren’t already a talented, funny, beautiful, wonderful (etc.) individual already (I know you are), but it’s to promise yourself you are going to try new things that you want to do! Now, figuring out if it’s really what you want or what you think you want is another issue. For insight on that click here.

Ok enough rambling. What this blog post is about is a method to help you if one of your goals is to improve or increase the amount of physical fitness you have. Big shocker there I know!

I have many blog posts on motivation, but in my opinion and through experience one the most powerful motivators to enhance the amount of physical activity you get is to seek out and achieve a sense of social connection/social support/sense of community!!! There is some research to back this up but at the moment strong evidence is lacking. For more see Bauman, 2012 for a review, which is cited at the end of this post (I put that there for all the physiotherapy students and researchers who are grading my level of evidence........Look what you've become).

Now, seeking a sense of community through physical fitness will not work for everyone. We are not a one size fits all species with all of our wonderful cognitions and “free thoughts”. However, for many seeking out activities that increase connection with others and feelings of belonging can keep them engaged and motivated when times get tough.

You know, when week 4 hits after January 1st and you are ready to give up or when you get the flu in March and never go back to the gym?… Those tough times.

So how do you know this will work for you? Well, there’s no easy way to say this, and hopefully you don’t close my blog as soon as you read this, but you have to simply try it. This means you have to put yourself out there!

Before you say “NO, I hate fitness people. They judge me and I’m not one of them”, hear me out. The truth is a lot of people in the fitness industry have their own success stories (i.e., they weren’t BORN gym rats) and actually quite a few lived unhealthy lifestyles, have been bullied, and were scared of the gym (aka me). Sure there are some not so nice characters, but they are lame anyway.

So how do you achieve this elusive sense of belongingness? Read on.

Tip 1: Figure out what activity you are most likely to enjoy.

I say to my classes ALL THE TIME that I hate working out. I’m not lying, I really do during the activity itself (except for restorative yoga and climbing). It’s the feeling  after I finish working out and the numerous benefits to my life and body that are the result of working out that I like.

So, there is a possibility that the idea of any physical activity is the most unappealing thing that you can think of. If that’s the case, try and think of an activity that would be the most tolerable for you to start.

This doesn’t have to be at a traditional gym by the way. Actually, there are plenty of "non traditional"  modes of physical activity that force involvement with other people and can also lead to a sense of community.

Some examples are…

1.     Rock Climbing (biased)

2.     Any martial art

3.     Recreational sport leagues (a lot of these have teams you can sign up for if you are a beginner or/AND are by yourself)

4.     Roller derby

5.     Zumba

6.     Bootcamp classes

7.     Spinning classes

8.     Running/walking clubs

And those are just off the top of my head.

Tip 2: Bug your friends/acquaintances

Another great way to get involved in an activity in a low pressure yet social way is to ask one of your friends OR acquaintances (new friend in the making) who does *insert activity of interest here* if you can join them the next time they go.

I LOVE IT when people want to workout or climb with me, and I can be pretty antisocial. So if you have that friend who does an activity you are super interested (or even just kind of interested) they will likely be more than happy, if not ecstatic, that you want to try what they do with them. It makes people feel super special and stuff.

I find one issue people have with this method is the negative self talk that surrounds asking someone that you perceive as in “better shape than you” to work out. It usually goes something like this….

“I’d love to try snowboarding/zumba/yoga/etc, but *person* is soooooooooooooo good at it, I don’t want them to think I’m out of shape/suck/am a loser/etc.”

If you actually read that it seems kind of silly, but that self-talk is powerful (for more of self talk click here and here). A lot of the time our ego will get in the way of taking chances and trying new things. Yea, you probably WILL suck when you try something you have never done before, and you know what, people (cool people at least) will not judge you for being a beginner. You’re not friends with those judgmental types anyhoo right?

Tip 3: Take the steps to try out a new activity in the most social way possible

If you aren’t one for taking the “lets go do things friend” method, or none of your friends do anything fun, try and involve yourself in your new activity of choice (see tip 1) in the most social way possible.

This may seem like a hard thing to do, especially if you are on the shy side. Fitness classes are great to give you a weekly schedule and put you in a situation with a bunch of people trying to achieve the same thing as you.

If you feel that you cannot afford a gym membership, you don’t have to get one.  Actually, most cities actually offer free fitness classes. I know right? A lot of people don’t know this, but if you go to the “parks and recreation” or “health and wellness” sections of most township webpages you’ll find a whole bunch of free fitness classes offered at a variety of times.

If you do have some money to spend, but don’t want to commit to a gym membership, there are also a variety of organizations that allow you to do punch passes and month try outs with no contract.

The way to find out which organizations offer these services is to call around and ask! Most people at alternative sport and fitness centers are super duper awesome and friendly.

So you are set to go to your thing that you have chosen. Now, something to keep in mind is when you go to said activity, even if it is IN a social setting (e.g., fitness class), it is really easy to not be social at all when going.

To avoid this trap I would suggest doing some of the following…

1.     DO go early or stay late: If you go to a fitness class 15 minutes before it starts there is a very good chance you will find yourself standing next to someone who is also about to do the same class. This is a prime opportunity to meet some of the regulars/new people in the class to form friendships to increase your motivation to go. Also, take your sweet ass time leaving. Usually the more social people hang around after the classes and talk to each other and the instructors.

2.     DON’T avoid eye contact: If you’re super shy, even just acknowledging people by looking at them and saying a quick “hello” may open the doors for conversation. If you avoid contact with people at all costs it makes it hard to make friendships to keep you motivated.

3.     DO take the opportunity to do meet and greets: A lot of facilities will have special nights dedicated to “women only” or “beginners”, especially if you are doing less conventional things like martial arts or climbing. Take these opportunities to meet people. It may be a little anxiety provoking at first, but the people running these events are usually experts at making sure people have fun.

4.     DON’T listen to your negative self talk: If you are a little on the antisocial side, and often have the self talk that no one would want to hang out with you, you’re out of shape, and all that fun stuff, learn to change that way of thinking. Often we are our own worst enemies when it comes to behaviour change, especially involving social situations. The first step is to recognize when you are saying these things to yourself. As previously mentioned I have several posts on self talk. The links are above, but if you don't want to scroll up just click here or here

My final tip is for those already active!

A lot of my blog readers are already active. So this tip is to specifically address you…yes YOU. If you’ve made it this far you have a little insight on what may be going through someone’s head when trying to lead a more active lifestyle. Unless you’ve been an athlete from a very young age you have probably been in the "I want to start to be active but am scared of everyone and everything" situation before (I know I have).

So, this year try to acknowledge those people in your life that you are hearing the “I want to lose weight this year” and “I want to be active this year” "BUT".....messages from.  I bet you can guess what I’m going to say next…

Invite them to do your kick-ass physical activity of choice. They may roll their eyes, they may give you the “well I suck and you don’t” self-talk, or simply say no. However, if you can get one person to say yes, you are being a super awesome leader in your own world. Not to mention a pretty wicked friend. Remind them that you are a non-judgmental super fun person that was a beginner once as well.

So go out and be your awesome self, and resolve to try new things this year. I bet you’ll like it!

Happy New Year everyone!!!!

Stay Strong

~Byn

Review on the determinants of physical activity:

Bauman AE et al. (2012). Correlates of physical activity: Why are some people physically activate and others not?" The Lancet. 380 (9839): 258-271

Tuesday 31 December 2013: B-CIRCUITS

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 to ensure that you are pushing yourself adequately.

Monday 30 December 2013: SPARTAN RUN #3

Get ready. This one is tough.

 

SPARTAN RUN #3

Complete the following circuit in twenty minutes.

• Max Pull-ups in 1 minute
• Run 2 minutes
• Max Sit-ups in 1 minute
• Run 2 minutes
• Max Push-ups in 1 minute
• Run 2 minutes
• Max Pull-ups in 30 seconds
• Run 2 minutes
• Max Sit-ups in 30 seconds
• Run 2 minutes
• Max Push-ups in 30 seconds
• Run 2 minutes
• Max Pull-ups in 30 seconds
• Max Sit-ups in 30 seconds
• Max Push-ups in 30 seconds
• Run 2 minutes

Intermediate and Basic trainees should substitute as necessary:

• Partial/Assisted Pull-ups or Body Rows for Pull-ups
• Crunches for Sit-ups
• Knee Push-ups for Push-ups
• Powerwalking for Running
• 30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals
  (E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups)

There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary.

Sunday 29 December 2013: REST DAY

REST DAY

Saturday 28 December 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 27 December 2013: JJ + PU CHALLENGE

JUMPING JACK + PUSH-UP CHALLENGE

Today's workout involves two ten-minute challenges.

• For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.
• During the second ten minutes, perform as many push-ups as possible.

Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

Thursday 26 December 2013: SPRINT PYRAMID

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

Wednesday 25 December 2013: ALT PULL/PU O2M

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 BodyRows
  Push-ups, Knee Push-ups, Countertop Push-ups

Tuesday 24 December 2013: BOXING CONDITIONING

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

Monday 23 December 2013: TIMED SETS CIRCUITS

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

Saturday 21 December 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 20 December 2013: PULL, PU, CRAWL

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

Thursday 19 December 2013: CRAWL...SPRINT #2

CRAWL...SPRINT #2

Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.

• 30 seconds Bear Crawl
• 15 seconds Sprint
• 30 seconds Crab Crawl
• 15 seconds Sprint

Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Wednesday 18 December 2013: PU OTM

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.

Lots of Push-ups!

Tuesday 17 December 2013: BP/SQ-THRUST PYRAMID

BURPEE -- SQUAT THRUST PYRAMID

Perform a pyramid of burpees and squat thrusts for twenty minutes.

To perform a pyramid, begin by performing one rep of the chosen exercise, rest, then two reps, rest, then three reps, and so on until you reach the "top" of the pyramid. Then begin retracing the steps you took to reach that number (e.g. 10 reps, rest, 9 reps, rest, 8 reps, etc.). The "top" of the pyramid can either be predetermined (e.g. 5, 10, 15, 20 reps) or can be ascertained by the inability to complete the required number of reps for the next step (e.g. 6 reps, 7 reps, 5 reps - you missed a set). In either case, the trainee should stop building sets and "descend" the pyramid by performing decreasing sets of his/her chosen exercise.

For this WOD you should go by feel. We do not set predetermined numbers as goals on the TMFS blog, but if you have previous experience with burpees and know your limits, you may choose to do so. A better method will simply be to go by feel. If you are becoming very fatigued and are struggling to complete each set, stop increasing the reps and begin descending with the next exercise. If you complete the pyramid and have extra time left within the twenty minute time limit, go ahead and begin another pyramid until time expires.

During our workout today we will be using a more challenging exercise on the way "up" the pyramid and a less challenging exercise on the way "down." For example, an advanced trainee will perform sets of burpees (1, 2, 3, 4, 5, etc.) until he reaches the top, then he will perform squat thrusts on the way down (10, 9, 8, 7, 6, etc.).

How long should you rest? That is up to the individual. You know your level of conditioning. You should rest long enough to catch your breath and recover the strength to continue but not long enough for your heartrate to return entirely to normal levels (it should drop somewhat, however).

Advanced:

• Burpees - Up
• Squat Thrusts - Down

Intermediate - Basic:

• Squat Thrusts - Up
• Half Squats - Down

Monday 16 December 2013: 5 X 4 MIN ROUNDS

5 x 4 MINUTE ROUNDS

Complete five rounds of the following circuit in twenty minutes.

Advanced:

• 30 seconds - Push-ups
• 30 seconds - Crunches
• 1 minute - Squats
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Intermediate-Basic:

• 15/15 - Push-ups (15 seconds work, 15 seconds rest)
• 15/15 - Crunches (15 seconds work, 15 seconds rest)
• 30/30 - Squats (30 seconds work, 30 seconds rest)
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Saturday 14 December 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 13 December 2013: HT/SM PU-PULL

HIGH TENSION, SLOW-MO:
PUSH-UPS & PULL-UPS

 

Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater than necessary contraction of the muscles involved in each exercise. Imagine that you are pressing or pulling a tremendous weight as you perform each exercise. Slow motion will also be utilized on each rep to enhance the difficulty. Slow motion reps help increase the strength building value of the exercise while protecting the joints from injury.

 

Do not hold your breath during these exercises. If you find the reps too difficult to complete: Reduce the amount of tension you are generating, and/or Move to an easier version of the exercise.

 

The sets and reps listed below are suggestions. The idea is to perform five sets of each exercise with each set lasting approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets. You may find it necessary to decrease the number of reps, increase the speed of the reps, or decrease the amount of tension being generated. Feel free to adjust the sets/reps as necessary.

• Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)
• Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)

Advanced:

• 5 x 5 High-tension, Slow-mo Pushups
  (5-6 seconds down, 5-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Pull-ups
  (5-6 seconds down, 5-6 seconds up)
  (Rest at least one minute between sets)

Intermediate:

• 5 x 5 High-tension, Slow-mo Knee Pushups
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Lying Body Rows (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)

Basic:

• 5 x 5 High-tension, Slow-mo Countertop Pushups
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Standing Body Rows
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)

Thursday 12 December 2013: 10 X 10 SPRINTS

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

Wednesday 11 December 2013: MAX SETS - PULL-UPS

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

Tuesday 10 December 2013: B-CIRCUITS

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 to ensure that you are pushing yourself adequately.

Monday 9 December 2013: SPARTAN RUN #2

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 Squats30/30
  -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

Sunday 8 December 2013: REST

REST DAY

Saturday 7 December 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 6 December 2013: JR +PU/SU

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 exercise to the other.

Advanced
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Push-ups
• 30/30 Skipping Rope or Jumping Jacks
• A set of Sit-ups

Intermediate - Basic
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Push-ups (go to your knees if necessary)
• 30/30 Skipping Rope or Jumping Jacks
• A set of Crunches

30/30 Interval = 30 seconds work, 30 seconds rest

Wednesday 4 December 2013: PU DROP SETS

PUSH-UP DROP SETS

Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.

Complete as many drop sets as possible in twenty minutes.

Advanced:

• Feet Elevated PU
• Regular PU
• Knee PU

Intermediate:

• Regular PU
• Knee PU
• Countertop PU

Basic:

• Knee PU
• Countertop PU
• Countertop PU (move feet closer to the countertop)