The Daily Fitness Solution Blog - Ausbb

Admin · 04-01-2011, 06:30 PM

The Daily Fitness Solution Blog
20 minute workouts posted Monday thru Saturday requiring little or no equipment to complete.

The Daily Fitness Solution Blog

The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

REST DAY

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The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

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The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

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.

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The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

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

Post results to Comments.*

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The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

PU DROP SETS

Today's workout simulates an advanced weightlifting technique with push-up variations. Drop sets involve decreasing the amount of weight being lifted while continuing to crank out sets with little or no rest.

We will use a similar technique by supersetting three different push-ups variations of decreasing difficulty. To be effective, each exercise needs to push you without burning you out early in the session. Today's workout is supposed to be hard, but you should not be in a state of collapse five minutes into the workout.

Choose a rep range that will challenge you while permitting you to continue performing push-ups at the easier variations. Try to keep the number of reps the same in each superset. You may diminish the number of reps per set as the workout continues. Try to rest only between supersets (i.e. perform all three variations, then rest, then repeat). The recommended rep ranges are only guidelines. Choose the number of reps that is appropriate for your current level of strength and conditioning.

(For example: An advanced trainee might perform 15 push-ups with his feet elevated high on a wall, immediately drop into a regular push-up position and crank out 15 more reps, then drop onto his knees and crank out 15 more reps.)

Perform as many drop sets as possible in twenty minutes.

Advanced:
(Recommended rep range: 10-25)

Feet Elevated Push-ups
Regular Push-ups
Knee Push-ups

Intermediate:
(Recommended rep range: 5-15)

Regular Push-ups
Knee Push-ups
Countertop Push-ups

Basic:
(Recommended rep range: 5-10)

Knee Push-ups
Countertop Push-ups
Countertop Push-ups (move feet closer to counter)

Post results to Comments.

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The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

SPARTAN RUN #4

Complete the following workout in twenty minutes.

Run - 2 minutes
Repeat three times (3x):
Pull-ups - 30 seconds
Squats - 30 seconds
Run - 2 minutes
Push-ups - 30 seconds
Sit-ups - 30 seconds
Run - 2 minutes

Substitutions:

For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks
For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
For Squats - Half-Squats, Isometric Wall Squat
For Push-ups - Knee Push-ups, Dips, other push-up variations
For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations

Post results to Comments.

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The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

REST DAY

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The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

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

Post results to Comments.*

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The Daily Fitness Solution Blog · 04-01-2011, 06:33 PM

TIMED SETS

Today's workout is ideal preparation for the PFT on the first Monday of every month.

Max Pull-ups in 1 minute
Max Pull-ups in 45 seconds
Max Pull-ups in 30 seconds
Max Pull-ups in 15 seconds
Max Sit-ups in 1 minute
Max Sit-ups in 45 seconds
Max Sit-ups in 30 seconds
Max Sit-ups in 15 seconds
Max Push-ups in 1 minute
Max Push-ups in 45 seconds
Max Push-ups in 30 seconds
Max Push-ups in 15 seconds

Insert one minute of rest between each set of exercises. Intermediate and Basic trainees should substitute (as necessary) Partial Pull-ups or Assisted Pull-ups or Body Rows for Regular Pull-ups, Crunches for Sit-ups, and Knee or Countertop PU for Regular Push-ups.

Post results to Comments.

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04-01-2011, 06:30 PM	#1 (permalink)
Admin Administrator. Graeme Join Date: Nov 2006 Gender: Posts: 2,836	The Daily Fitness Solution Blog The Daily Fitness Solution Blog 20 minute workouts posted Monday thru Saturday requiring little or no equipment to complete. The Daily Fitness Solution Blog __________________ Ausbb- Australian Body Building serving all of your fitness,Body Building needs, conditioning, fat loss, training, supplements and so much more New to this forum? Follow these steps: 1) Register free as a member 2) Introduce Yourself 3) Ask questions, post some answers, learn more 4) Get back to the gym and build more muscle! 5) Create your own Training Diary One team: Ausbb Join Ausbb on facebook Make a Donation. Ausbb Sponsors Ausbb Member of the month - Vote now! Do you own or use a small Gym? Message to all New comers and lurkers: Don't be Afraid to post even if some of the topics might be out of your league don't hide in the shadows jump into General Topic and get to know some of the girls and guys on the forum TAKE PART IN THE 2012 BODYTRANSFORMATION COMP Ausbb is all you need VicFishing - Victorian Fishing forum ps it's Graeme - not Graham

04-01-2011, 06:33 PM	#2 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Sunday 2 January 2011: REST REST DAY More...

04-01-2011, 06:33 PM	#3 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Saturday 1 January 2011: RUN FOR DISTANCE RUN FOR DISTANCE Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes. Post results to Comments. More...

04-01-2011, 06:33 PM	#4 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Friday 31 December 2010: 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. Post results to Comments. More...

04-01-2011, 06:33 PM	#5 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Thursday 30 December 2010: 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 repetitions 15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions Post results to Comments.* More...

04-01-2011, 06:33 PM	#6 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Wednesday 29 December 2010: PU DROP SETS PU DROP SETS Today's workout simulates an advanced weightlifting technique with push-up variations. Drop sets involve decreasing the amount of weight being lifted while continuing to crank out sets with little or no rest. We will use a similar technique by supersetting three different push-ups variations of decreasing difficulty. To be effective, each exercise needs to push you without burning you out early in the session. *Today's workout is supposed to be hard, but you should not be in a state of collapse five minutes into the workout. Choose a rep range that will challenge you while permitting you to continue performing push-ups at the easier variations. Try to keep the number of reps the same in each superset. You may diminish the number of reps per set as the workout continues. Try to rest only between supersets (i.e. perform all three variations, then rest, then repeat). The recommended rep ranges are only guidelines. Choose the number of reps that is appropriate for your current level of strength and conditioning. (For example: An advanced trainee might perform 15 push-ups with his feet elevated high on a wall, immediately drop into a regular push-up position and crank out 15 more reps, then drop onto his knees and crank out 15 more reps.) Perform as many drop sets as possible in twenty minutes. Advanced: (Recommended rep range: 10-25)* Feet Elevated Push-ups Regular Push-ups Knee Push-ups Intermediate: (Recommended rep range: 5-15) Regular Push-ups Knee Push-ups Countertop Push-ups Basic: (Recommended rep range: 5-10) Knee Push-ups Countertop Push-ups Countertop Push-ups (move feet closer to counter) Post results to Comments. More...

04-01-2011, 06:33 PM	#7 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Monday 27 December 2010: SPARTAN RUN #4 SPARTAN RUN #4 Complete the following workout in twenty minutes. Run - 2 minutes Repeat three times (3x): Pull-ups - 30 seconds Squats - 30 seconds Run - 2 minutes Push-ups - 30 seconds Sit-ups - 30 seconds Run - 2 minutes Substitutions: For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows For Squats - Half-Squats, Isometric Wall Squat For Push-ups - Knee Push-ups, Dips, other push-up variations For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations Post results to Comments. More...

04-01-2011, 06:33 PM	#8 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Sunday 26 December 2010: REST REST DAY More...

04-01-2011, 06:33 PM	#9 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Friday 24 December 2010: 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 Post results to Comments.* More...

04-01-2011, 06:33 PM	#10 (permalink)
The Daily Fitness Solution Blog Super Member Join Date: Dec 2010 Gender: Posts: 410	Monday 20 December 2010: TIMED SETS TIMED SETS *Today's workout is ideal preparation for the PFT on the first Monday of every month.* Max Pull-ups in 1 minute Max Pull-ups in 45 seconds Max Pull-ups in 30 seconds Max Pull-ups in 15 seconds Max Sit-ups in 1 minute Max Sit-ups in 45 seconds Max Sit-ups in 30 seconds Max Sit-ups in 15 seconds Max Push-ups in 1 minute Max Push-ups in 45 seconds Max Push-ups in 30 seconds Max Push-ups in 15 seconds Insert one minute of rest between each set of exercises. Intermediate and Basic trainees should substitute (as necessary) Partial Pull-ups or Assisted Pull-ups or Body Rows for Regular Pull-ups, Crunches for Sit-ups, and Knee or Countertop PU for Regular Push-ups. Post results to Comments. More...