tag:blogger.com,1999:blog-88913829984464966542024-02-19T02:04:18.773-08:00BodybuilderinfoHealth diet, fitness and health, bodybuilder, bodybuilding, lose weight, shreed body, 3 percent body fat, killer abs, 6 pack abs, 8 pack abs, diant body, muscle gain, Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.comBlogger1572125tag:blogger.com,1999:blog-8891382998446496654.post-4623137366051830452015-01-01T12:55:00.001-08:002015-01-01T12:58:06.263-08:003 Bad Diet Mistakes To Avoid At All Cost<br />
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Even though there exists so significantly information accessible about weight-loss, the identical diet mistakes are made frequently every day time. We are not talking right here about minor slipups in which you ingested a peel of pie which was not within the plan, but massive mistakes that cause failure to reduce the weight that you would like to lose. Understanding these errors can help you develop the actual attitude that could lead for you to permanent weight-loss for you.<br />
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1. The actual All Or perhaps Nothing Mind-set<br />
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All or nothing dieters usually pick out an elaborate diet that is certainly almost impossible so they can maintain. Before you start, they can search your kitchen for anything it does not fit here is the plan and toss it within the garbage. They are preparing to be the perfect dieter, and will be, for at some point, three times, seven days or maybe a month or more. Then, unavoidably, something happens actually they cannot stick with the diet just once. Immediately the whole lot is ruined in their eyes and the dietary plan is around. They visit the store and buying all the stuff that went into your garbage a couple weeks ago and start working on gain back the many weight they lost, as soon as possible.<br />
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If you are such a dieter you'll want to ask by yourself some difficult questions. Do you really want to reduce weight once and for all, or simply just lose some weight to be able to enjoy putting them back again on all over again? The means forward is to make tiny changes from what you eat so that you can have some sort of slow but steady weight-loss.<br />
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2. The actual Attitude connected with Sacrifice<br />
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Another popular mistake is to view your diet program as an occasion of sacrifice. You do not allow yourself the actual foods that you enjoy most while you are on your way to your target pounds. You might have a great diet program and be very successful in losing weight, but what happens when you reach your goal? You are yet to learnt to enjoy 'bad foods' inside moderation so when you start, you'll probably go out of control. It is much better to include a bit of everything in your diet and be able to enjoy this in tiny quantities. Indeed, even chocolate!<br />
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3. Objective Failure<br />
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Setting attainable goals is essential in any plan to lose weight. Goals needs to be clear, realistic and put down in publishing. While you almost certainly do provide an ideal weight in your mind, unless you are only really slightly overweight it's probably as well distant to become useful. A a lot more useful goal should be to lose 2 pounds each week for the primary five weeks then one pound each week after that. Some weeks you will lose more and some less, some weeks you may gain, but when you track your progress using a graph you will see that ups and also downs are natural and don't stop you progressing slowly toward your major purpose.<br />
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If you've got been producing these blunders, do definitely not worry. The main point inside dieting as in so all kinds of other things is to move in. Learn out of your failures along with your success and don't use a mistake as an excuse for letting go of. The only way to achieve your goal once and for all is to generate a commitment to become healthier person. Remember that eating typically includes having more a number of days and also less other folks. Learn to take pleasure from food inside moderation and you also have every possibility of avoiding these bad eating plan mistakes.Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com1tag:blogger.com,1999:blog-8891382998446496654.post-70185427177982041962014-12-02T12:38:00.001-08:002014-12-13T10:19:47.235-08:00How to build a Muscle <div style="text-align: center;">
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<span style="font-size: small;">How to build muscle fast </span></h2>
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<span style="font-size: small;">How to build muscle fast and easy. i don´t mean to say easy like a kinder garten</span></div>
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<span style="font-size: small;">ofcource it should be a tough Goal for any one who want to build muscle fast and easy.</span></div>
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<span style="font-size: small;">now remember one thing there are so many article on internet around with different kind of upinion and plans that make man crazy what to do and what don´t. well lets forgot to worried and pickup any kind of plan what u like to go for. yes its true there is no rule to build muscle its only one rule train hard , eat enough, and rest properly.</span></div>
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<span style="font-size: small;">now Lets talk about what is the timing for workout for meals and relaxing.</span></div>
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<span style="font-size: small;">Well there so exactly plan for it. choose what u like to do. and what plan fit in your daily routine</span></div>
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<span style="font-size: small;">every body have own plan in own life . you have to make your own plan for workout , eating and relaxing.</span></div>
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<br />Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-36430313424000659692012-07-10T12:20:00.000-07:002015-05-24T11:06:19.413-07:00Wednesday 11 July 2012: POWER CALS<div align="justify"><strong><strong><em>Physical Culture Classics</em></strong></strong></div><strong><strong> <p align="center"><strong><span style="FONT-SIZE:180%"><font size="6">THREE POWERFUL CALISTHENICS</font></span></strong></p> <p align="justify"> <strong><font size="3">Repeat the following circuit for twenty minutes.</font></strong></p> <p align="justify"><font size="3"><strong><span style="COLOR:#000099">Advanced</span></strong> - <strong><span style="COLOR:#009900">Intermediate</span></strong>:</font></p> <ul><li><a href="http://www.trainforstrength.com/ex-1.shtml"><strong><font color="#004dff" size="3">Dive Bomber or Hindu Push-ups</font></strong></a><font size="3"> </font> </li><li><a href="http://www.trainforstrength.com/ex-11.shtml"><strong><font color="#004dff" size="3">Reverse</font></strong></a><strong><font size="3"> or </font></strong><a href="http://cbass.com/Furey.htm"><strong><font color="#004dff" size="3">Hindu Squats</font></strong></a><font size="3"> </font> </li> <li> <div align="justify"><font size="3"><strong>Atlas Push-ups</strong><br><em>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.</em></font></div></li></ul> <p align="justify"><font size="3"><strong><span style="COLOR:#ff0000">Basic</span></strong>:</font></p> <ul><li> <div align="justify"><font size="3"><strong>Yoga Push-ups<br> </strong><em>Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).</em></font></div> </li><li> <div align="justify"><a href="http://www.trainforstrength.com/ex-11.shtml"><strong><font color="#004dff" size="3">Reverse</font></strong></a><strong><font size="3"> or </font></strong><a href="http://cbass.com/Furey.htm"><strong><font color="#004dff" size="3">Hindu Squats</font></strong></a></div> </li><li> <div align="justify"><strong><font size="3">Countertop or Atlas Push-ups</font></strong></div></li></ul> <p align="justify"><em><font size="3">Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from </font></em><a href="http://www.bronzebowpublishing.com/pushing-yourself-power"><em><font color="#004dff" size="3">Pushing Yourself to Power</font></em></a><em><font size="3"> by </font></em><a href="http://transformetrics.com/"><em><font color="#004dff" size="3">John E. Peterson</font></em></a><em><font size="3">. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.</font></em></p></strong></strong> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-6995822905654085932012-07-09T13:19:00.000-07:002015-05-24T11:06:19.520-07:00Tuesday 10 July 2012: SQUAT THRUSTS<p><span style="FONT-SIZE:180%"><strong><font size="6">ONE SIMPLE EXERCISE</font></strong></span> </p><div class="post-body"><br></div> <p class="post-body" align="center"><a href="http://www.trainforstrength.com/ex-12.shtml"><strong><span style="FONT-SIZE:180%"><font color="#004dff" size="7">Squat Thrusts</font></span></strong></a></p> <p class="post-body" align="left"><strong><font size="3">Do as many Squat Thrusts as possible in twenty minutes.</font></strong></p> <p class="post-body" align="left"><font size="3"><u>Suggestions</u>:</font></p><div class="post-body"> <ul><li><font size="3">A set at the top of every minute</font> </li><li><font size="3">30/30 style (30 seconds work, 30 second rest)</font> </li><li><font size="3">Boxer Rounds (2-3 minutes work, 1 minute rest)</font> </li> <li><font size="3">Descending sets (20, 19, 18, 17, 16, etc.)</font></li></ul></div> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-84141156250427257932012-07-08T17:28:00.000-07:002015-05-24T11:06:19.534-07:00Monday 9 July 2012; 30/30 CALS CIRCUIT<div align="center"><font size="6"><strong><span>30/30 CALISTHENICS CIRCUIT</span></strong></font></div><font size="4"><br><strong>Complete 5 rounds of the following circuit in twenty minutes.</strong><br><br><em>30/30 = 30 seconds work, 30 seconds rest</em><br> <br><strong><span style="color:rgb(0,0,153)">Advanced</span></strong>:<br></font><ul><li><font size="4">30/30 Pull-ups</font></li><li><font size="4">30/30 Sit-ups</font></li><li><font size="4">30/30 Push-ups</font></li><li> <font size="4">30/30 Squats</font></li></ul><p><font size="4"><strong><span style="color:rgb(0,153,0)">Intermediate</span></strong>:</font></p><ul><li><font size="4">30/30 Partial, Assisted, or Jumping Pull-ups</font></li> <li><font size="4">30/30 Sit-ups or Crunches</font></li><li><font size="4">30/30 Push-ups (go to your knees if necessary)</font></li><li><font size="4">30/30 Squats</font></li></ul><p><font size="4"><strong><span style="color:rgb(255,0,0)">Basic</span></strong>:</font></p> <ul><li><font size="4">30/30 Body Rows</font></li><li><font size="4">30/30 Crunches</font></li><li><font size="4">30/30 Knee Push-ups</font></li><li><font size="4">30/30 Half- Squats</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-45953694075890446402012-07-07T14:15:00.000-07:002015-05-24T11:06:19.436-07:00Sunday 8 July 2012: REST<font size="6"><b>REST DAY</b></font><br> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-20233896879781038792012-07-06T14:40:00.000-07:002015-05-24T11:06:19.365-07:00Saturday 7 July 2012: RUN FOR DISTANCE<div style="text-align:center"><div style="text-align:center"><strong><font size="6">RUN FOR DISTANCE</font></strong></div> </div><p><font size="3"><strong><font color="blue">Advanced</font></strong>:<br>Run for twenty minutes.</font></p> <p><font size="3"><strong><font color="darkgreen">Intermediate</font></strong>:<br>Run-walk for twenty minutes.</font></p> <p><font size="3"><strong><font color="red">Basic</font></strong>:<br>Powerwalk for twenty minutes.</font></p> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-86972190972765368702012-07-05T12:07:00.000-07:002015-05-24T11:06:19.542-07:00Friday 6 July 2012: 30/90 PU/PULL + CARDIO<div align="center"><strong><span style="FONT-SIZE:180%"><font size="6">30/90 PUSH-UPS / PULL-UPS + CARDIO</font></span></strong></div><br><br><font size="3"><strong>Perform five of the following circuits in twenty minutes.</strong><br> </font> <ul><li><font size="3">30 seconds - A set of Push-ups</font></li><li><font size="3">90 seconds - Cardio</font></li><li><font size="3">30 seconds - A set of Pull-ups</font></li><li><font size="3">90 seconds - Cardio</font></li> </ul> <p align="justify"><font size="3">The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.</font></p> <p align="justify"> </p> <p align="justify"><font size="3"><strong>Cardio Suggestions:</strong></font></p> <ul><li><font size="3">Jump Rope or Jumping Jacks or Squats</font></li><li><font size="3">Burpees or Squat Thrusts</font></li> <li><font size="3">Running or Powerwalking</font></li><li><font size="3">Dumbbell/Kettlebell/Sand-jug Swings</font></li><li><font size="3">Heavy Bag Punching or Shadowboxing</font></li></ul> <p align="justify"><font size="3"><strong>Substitutions</strong> for <strong><span style="COLOR:#009900">Intermediate</span></strong> and <strong><span style="COLOR:#ff0000">Basic</span></strong>:</font></p> <ul><li><font size="3">Push-ups - Knee Push-ups</font></li><li><font size="3">Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows </font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-3553332848546293812012-07-04T20:25:00.000-07:002015-05-24T11:06:19.409-07:00Thursday 5 July 2012: SPRINT 8<div align="center"><font size="6"><strong><span>SPRINT 8</span></strong></font></div><p align="center"><font size="4">Today's workout is based on a sprint protocol designed by Phil Campbell, author of <a href="http://readysetgofitness.com/">Ready, Set GO! Synergy Fitness for Time-Crunched Adults</a>.</font></p> <p align="justify"><font size="4">The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.</font></p><p align="justify"><font size="4"><strong><span style="color:rgb(255,0,0)">If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.</span></strong></font></p><p align="justify"><font size="4"><strong><span style="color:rgb(255,0,0)">Advanced:</span></strong></font></p><ul><li><font size="4">Run 5 minutes</font></li><li><font size="4">Repeat eight times:<br> Sprint 15 seconds<br>Recover 1 minute</font></li><li><font size="4">Run 5 minutes</font></li></ul><p><font size="4"><strong><span style="color:rgb(0,153,0)">Intermediate</span></strong>:</font></p><ul><li><font size="4">Run-walk 5 minutes</font></li> <li><font size="4">Repeat six-eight times:<br>Sprint 15 seconds<br>Recover 60-85 seconds</font></li><li><font size="4">Run-walk 5 minutes</font></li></ul><p><font size="4"><strong><span style="color:rgb(255,0,0)">Basic</span></strong>:</font></p> <ul><li><font size="4">Powerwalk 5 minutes</font></li><li><font size="4">Repeat four-six times:<br>Sprint 15 seconds<br>Recover 85-120 seconds</font></li><li><font size="4">Powerwalk 5 minutes</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-21934485060563967712012-07-02T19:28:00.000-07:002015-05-24T11:06:19.369-07:00Tuesday 3 July 2012: ANIMAL CONDITIONING<div align="center"><strong><span style="font-size:180%"><font size="6">ANIMAL CONDITIONING</font></span></strong></div> <p> <font size="3">Today's workout mimics various animal movements to facilitate cardio-strength conditioning.</font></p> <ul><li><font size="3"><em>30/30's - 30 seconds work, 30 seconds rest, repeat</em> </font> </li><li><em><font size="3">15/45's - 15 seconds work, 45 seconds rest, repeat</font></em></li></ul> <p><font size="3"><strong><span style="color:rgb(0,0,153)">Advanced</span></strong>:</font></p> <ul><li><font size="3">5 x 30/30 Tiger Prowl (3x forward, 2x backward)<br><em>(Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.)</em> </font> </li><li><font size="3">5 x 30/30 Crab Crawl (3x forward, 2x backward)<br><em>(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)</em> </font> </li><li><font size="3">5 x 30/30 Kangaroo Jumps<br><em>(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)</em> </font> </li> <li><font size="3">5 x 15/45 Sprints<br><em>(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)</em></font></li></ul> <p><font size="3"><strong><span style="color:rgb(0,153,0)">Intermediate</span></strong> and <strong><span style="color:rgb(255,0,0)">Basic</span></strong>:</font></p> <ul><li><font size="3">5 x 30/30 Bear Crawl (3x forward, 2x backward)<br><em>(Bend forward and walk on your hands and feet.)</em> </font> </li><li><font size="3">5 x 30/30 Crab Crawl (3x forward, 2x backward)<br><em>(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)</em> </font> </li><li><font size="3">5 x 30/30 Kangaroo Jumps<br><em>(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)</em> </font> </li> <li><font size="3">5 x 15/45 Sprints<br><em>(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)</em></font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-48644294929949856742012-07-01T16:05:00.000-07:002015-05-24T11:06:19.450-07:00Monday 2 July 2012: PFT<div align="center"><font size="6"><span><strong>PHYSICAL FITNESS TEST</strong></span></font></div><br><font size="4"><strong><span style="color:rgb(0,0,153)">Advanced</span></strong>:<br></font> <ul><li><font size="4">Max Pull-ups in 1 minute</font></li> <li><font size="4">Rest 1 minute</font></li><li><font size="4">Max Sit-ups in 1 minute</font></li><li><font size="4">Rest 1 minute</font></li><li><font size="4">Max Push-ups in 1 minute</font></li><li><font size="4">Rest 3 minutes</font></li> <li><font size="4">Run 12 minutes for distance</font></li></ul> <p><font size="4"><strong><span style="color:rgb(0,153,0)">Intermediate</span></strong>:</font></p> <ul><li><font size="4">Max Partial or Assisted Pull-ups or Body Rows</font></li> <li><font size="4">Rest 1 minute</font></li><li><font size="4">Max Sit-ups or Crunches in 1 minute</font></li><li><font size="4">Rest 1 minute</font></li><li><font size="4">Max Push-ups in 1 minute</font></li><li><font size="4">Rest 3 minutes</font></li> <li><font size="4">Run-walk 12 minutes for distance</font></li></ul> <p><font size="4"><strong><span style="color:rgb(255,0,0)">Basic</span></strong>:</font></p> <ul><li><font size="4">Max Body Rows in 1 minute</font></li> <li> <font size="4">Rest 1 minute</font></li><li><font size="4">Max Crunches in 1 minute</font></li><li><font size="4">Rest 1 minute</font></li><li><font size="4">Max Knee Push-ups in 1 minute</font></li><li><font size="4">Rest 3 minutes</font></li> <li><font size="4">Powerwalk 12 minutes for distance</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-72037451745029426322012-06-28T14:44:00.001-07:002015-05-24T11:06:19.525-07:00Friday 29 June 2012: 30/90 PULLS + CARDIO<div align="center"><strong><span style="FONT-SIZE:180%"><span><font size="6">30/90 PUSH-UPS / PULL-UPS + CARDIO</font></span></span></strong></div><br><br><font size="4"><strong>Perform five of the following circuits in twenty minutes.</strong><br> </font> <ul><li><font size="4">30 seconds - A set of Push-ups</font></li><li><font size="4">90 seconds - Cardio</font></li><li><font size="4">30 seconds - A set of Pull-ups</font></li><li><font size="4">90 seconds - Cardio</font></li> </ul> <p align="justify"><font size="4">The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.</font></p> <p align="justify"><font size="4">Cardio Suggestions:</font></p> <ul><li><font size="4">Jump Rope or Jumping Jacks or Squats</font></li><li><font size="4">Burpees or Squat Thrusts</font></li> <li><font size="4">Running or Powerwalking</font></li><li><font size="4">Dumbbell/Kettlebell/Sand-jug Swings</font></li><li><font size="4">Heavy Bag Punching or Shadowboxing</font></li></ul> <p align="justify"><font size="4">Substitutions for <strong><span style="COLOR:#009900">Intermediate</span></strong> and <strong><span style="COLOR:#ff0000">Basic</span></strong>:</font></p> <ul><li><font size="4">Push-ups - Knee Push-ups</font></li><li><font size="4">Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-53618166246272121072012-06-28T14:44:00.000-07:002015-05-24T11:06:19.463-07:00Saturday 30 June 2012: RUN FOR DISTANCE<div style="text-align:center"><div style="text-align:center"><strong><font size="6">RUN FOR DISTANCE</font></strong></div> </div><p><font size="3"><strong><font color="blue">Advanced</font></strong>:<br>Run for twenty minutes.</font></p> <p><font size="3"><strong><font color="darkgreen">Intermediate</font></strong>:<br>Run-walk for twenty minutes.</font></p> <p><font size="3"><strong><font color="red">Basic</font></strong>:<br>Powerwalk for twenty minutes.</font></p> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-54619425094118026092012-06-27T12:39:00.000-07:002015-05-24T11:06:19.467-07:00Thursday 28 June 2012: SPRINT - JUMP<div align="center"><font size="6"><strong><span>SPRINT + JUMP</span></strong></font></div><p><font size="4"><strong>Complete ten circuits of the following in twenty minutes.</strong></font></p><p><font size="4"><strong><span style="color:rgb(0,0,153)">Advanced</span>:</strong></font></p> <ul><li><font size="4">Sprint: 15 seconds</font></li><li><font size="4"><a href="http://gladstone.uoregon.edu/%7Ej15/jump/jump_index.htm#H">Tuck Jumps</a>: 5 seconds<br>(Perform a squat jump but in midair bring your knees to your chest.)</font></li> <li><font size="4">Rest: 100 seconds</font></li></ul><p><font size="4"><strong><span style="color:rgb(0,153,0)">Intermediate</span>:</strong></font></p><ul><li><font size="4">Sprint: 15 seconds</font></li><li><font size="4">Squat Jumps: 5 seconds<br> (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)</font></li><li><font size="4">Rest: 100 seconds</font></li></ul><p><font size="4"><strong><span style="color:rgb(255,0,0)">Basic</span>:</strong></font></p> <ul><li><font size="4">Sprint: 10-15 seconds</font></li><li><font size="4">Half-Squat: 10 seconds<br>(Squat until your thighs are almost parallel to the ground.)</font></li><li><font size="4">Rest: 95-100 seconds</font></li> </ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-67474427340689924192012-06-26T12:19:00.000-07:002015-05-24T11:06:19.512-07:00Wednesday 27 June 2012: PU OTM<div align="center"><strong><span style="FONT-SIZE:180%"><font size="6">PUSH-UPS ON THE MINUTE</font></span></strong></div> <p><strong></strong></p> <p><strong><font size="3">Perform a set of push-ups at the top of every minute for twenty minutes.</font></strong></p> <p><font size="3"><strong><span style="COLOR:#009900">Intermediate</span></strong> and <strong><span style="COLOR:#ff0000">Basic</span></strong> trainees should substitute knee push-ups as necessary.</font></p> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-56921009209944789782012-06-25T13:08:00.000-07:002015-05-24T11:06:19.471-07:00Tuesday 26 June 2012: J-SQ + BW-SQ #2<div align="center"><font size="6"><strong><span>JUMP SQUATS + BODYWEIGHT SQUATS #2</span></strong></font></div><font size="4"><br><strong>Complete as many rounds as possible in twenty minutes.</strong><br><br><strong><span style="color:rgb(0,0,153)">Advanced</span></strong> - <strong><span style="color:rgb(0,153,0)">Intermediate</span></strong>:<br> </font><ul><li><font size="4">A set of Squat Jumps<br>(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.) </font></li><li><font size="4">A set of Bodyweight Squats<br>(e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)</font></li> </ul><p><font size="4"><strong><span style="color:rgb(255,0,0)">If you are unaccustomed to plyometric training, perform the Basic WOD.</span></strong></font></p><p><font size="4"><strong><span style="color:rgb(255,0,0)">Basic</span></strong>:</font></p> <ul><li><font size="4">A set of Half Squats </font></li><li><font size="4">A set of Lunges </font></li><li><font size="4">A set of Calf Raises</font></li><li><font size="4">A set of Jumping Jacks</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-3973902642083742182012-06-24T18:22:00.000-07:002015-05-24T11:06:19.427-07:00Monday 25 June 2012: SPARTAN RUN #4<div align="center"><strong><span style="FONT-SIZE:180%"><font size="6">SPARTAN RUN #4</font></span></strong></div> <p><strong></strong><strong><font size="3">Complete the following workout in twenty minutes.</font></strong></p> <ul><li><strong><font size="3">Run - 2 minutes<br></font></strong> </li><li><font size="3"><strong>Repeat three times (3x):<br></strong>Pull-ups - 30 seconds<br>Squats - 30 seconds<br></font><font size="3"><strong>Run - 2 minutes<br> </strong>Push-ups - 30 seconds<br>Sit-ups - 30 seconds<br><strong>Run - 2 minutes</strong></font></li></ul> <p><font size="3"><u>Substitutions</u>:</font></p> <ul><li><font size="3">For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks </font> </li> <li><font size="3">For Pull-ups - Partial or Assisted or Jumping Pull-ups, </font><a href="http://www.fitstep.com/Misc/Newsletter-archives/issue28-back.htm"><font color="#004dff" size="3">Body Rows</font></a><font size="3"> </font> </li> <li><font size="3">For Squats - Half-Squats, </font><a href="http://backandneck.about.com/od/deskexercises/ht/wallsquat.htm"><font color="#004dff" size="3">Isometric Wall Squat</font></a><font size="3"> </font> </li><li><font size="3">For Push-ups - Knee Push-ups, Dips, </font><a href="http://ronjones.org/Coach&Train/BodyXerciseLibrary/PushUps/index.html"><font color="#004dff" size="3">other push-up variations</font></a><font size="3"> </font> </li> <li><font size="3">For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-45853535555737441162012-06-23T13:57:00.000-07:002015-05-24T11:06:19.432-07:00Sunday 24 June 2012: REST<font size="6"><b>REST DAY</b></font><br> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com1tag:blogger.com,1999:blog-8891382998446496654.post-31731353610387022202012-06-23T13:22:00.000-07:002015-05-24T11:06:19.391-07:00Saturday 23 June 2012: RUN FOR DISTANCE<div style="text-align:center"><div style="text-align:center"><strong><font size="6">RUN FOR DISTANCE</font></strong></div> </div><p><font size="3"><strong><font color="blue">Advanced</font></strong>:<br>Run for twenty minutes.</font></p> <p><font size="3"><strong><font color="darkgreen">Intermediate</font></strong>:<br>Run-walk for twenty minutes.</font></p> <p><font size="3"><strong><font color="red">Basic</font></strong>:<br>Powerwalk for twenty minutes.</font></p> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-51870393124661839342012-06-20T13:17:00.000-07:002015-05-24T11:06:19.459-07:00Thursday 21 June 2012: SPRINT PYRAMID<div align="center"><strong><span style="FONT-SIZE:180%"><font size="6">SPRINT PYRAMID</font></span></strong></div> <div align="justify"><font size="3">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).</font></div> <ul><li><font size="3">5 minutes - Run or Run-walk </font> </li><li><font size="3">10 seconds – Sprint </font> </li><li><font size="3">1 minute – Recovery </font> </li> <li><font size="3">15 seconds – Sprint </font> </li><li><font size="3">1 minute – Recovery </font> </li><li><font size="3">20 seconds – Sprint </font> </li><li><font size="3">90 seconds – Recovery </font> </li><li><font size="3">30 seconds – Sprint </font> </li> <li><font size="3">90 seconds – Recovery </font> </li><li><font size="3">20 seconds – Sprint </font> </li><li><font size="3">1 minute – Recovery </font> </li><li><font size="3">15 seconds – Sprint </font> </li><li><font size="3">1 minute – Recovery </font> </li> <li><font size="3">10 seconds – Sprint </font> </li><li><font size="3">1 minute – Recovery </font> </li><li><font size="3">5 minutes - Run or Run-walk</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-61730966625090949792012-06-19T14:58:00.000-07:002015-05-24T11:06:19.494-07:00Wednesday 20 June 2012: DIPS + CHINS<div align="center"><strong><span style="FONT-SIZE:180%"><font size="6">DIPS + CHIN-UPS SUPERSETS</font></span></strong></div> <p align="justify"><font size="4"><strong>Perform sets of Dips and Chin-ups back to back for twenty minutes.</strong> Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).</font></p> <p align="justify"><font size="4">Options for performing dips include parallel bars, </font><a href="http://www.angelfire.com/ny5/shenandoah/OBB/Add.html"><font color="#004dff" size="4">positioning the hands on the backs of two chairs</font></a><font size="4">, or using the corner of a countertop.</font></p> <p align="justify"><font size="4"><strong><span style="COLOR:#006600">Intermediate</span></strong> and <strong><span style="COLOR:#ff0000">Basic</span></strong> trainees should substitute </font><a href="http://www.chfpatients.com/faq/exercises/chair_dips.htm"><font color="#004dff" size="4">chair dips</font></a><font size="4">, push-ups, or knee push-ups as necessary.</font></p> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-33385620212760987622012-06-18T13:55:00.000-07:002015-05-24T11:06:19.405-07:00Tuesday 19 June 2012: CONDITIONING<div align="center"><strong><span style="font-size:180%"><font size="6">CONDITIONING INTERVALS</font></span></strong></div><br><font size="3">Today's workout uses 30/30 intervals <em><span style="font-size:85%">(30 seconds work, 30 seconds rest, repeat for time allotted)</span></em>.<br> <br><strong><span style="color:rgb(0,0,153)">Advanced</span></strong>:<br></font> <ul><li><font size="3">5 x 30/30 Jumping Jacks or Jump Rope</font></li><li><font size="3">5 x 30/30 </font><a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html"><font color="#004dff" size="3">Burpees</font></a></li> <li><font size="3">5 x 30/30 </font><a href="http://www.bodybuilding.com/fun/henkin18.htm"><font color="#004dff" size="3">Mountain Climbers</font></a></li><li><font size="3">5 x 30/30 Squats</font></li></ul> <p><font size="3"><strong><span style="color:rgb(0,153,0)">Intermediate</span></strong>:</font></p> <ul><li><font size="3">5 x 30/30 Jumping Jacks or Jump Rope</font></li><li><font size="3">5 x 30/30 </font><a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html/"><font color="#004dff" size="3">Squat Thrusts</font></a><font size="3"> (add push-up if possible)</font></li> <li><font size="3">5 x 30/30 </font><a href="http://www.bodybuilding.com/fun/henkin18.htm"><font color="#004dff" size="3">Mountain Climbers</font></a></li><li><font size="3">5 x 30/30 Squats</font></li></ul> <p><font size="3"><strong><span style="color:rgb(255,0,0)">Basic</span></strong>:</font></p> <ul><li><font size="3">5 x 30/30 Jumping Jacks or Jump Rope</font></li><li><font size="3">5 x 30/30 Half-Squats or </font><a href="http://fitness-solution.blogspot.com/2006/10/tuesday-3-october-2006-conditioning.html"><font color="#004dff" size="3">Squat Thrusts</font></a></li> <li><font size="3">5 x 30/30 </font><a href="http://www.bodybuilding.com/fun/henkin18.htm"><font color="#004dff" size="3">Mountain Climbers</font></a></li><li><font size="3">5 x 30/30 Half Squats</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-6084901093913822932012-06-17T14:26:00.000-07:002015-05-24T11:06:19.490-07:00Monday 18 June 2012: 30/30 CALS CIRCUIT<div align="center"><font size="6"><strong><span>30/30 CALISTHENICS CIRCUIT</span></strong></font></div><font size="4"><br><strong>Complete 5 rounds of the following circuit in twenty minutes.</strong><br><br><em>30/30 = 30 seconds work, 30 seconds rest</em><br> <br><strong><span style="color:rgb(0,0,153)">Advanced</span></strong>:<br></font><ul><li><font size="4">30/30 Pull-ups</font></li><li><font size="4">30/30 Sit-ups</font></li><li><font size="4">30/30 Push-ups</font></li><li> <font size="4">30/30 Squats</font></li></ul><p><font size="4"><strong><span style="color:rgb(0,153,0)">Intermediate</span></strong>:</font></p><ul><li><font size="4">30/30 Partial, Assisted, or Jumping Pull-ups</font></li> <li><font size="4">30/30 Sit-ups or Crunches</font></li><li><font size="4">30/30 Push-ups (go to your knees if necessary)</font></li><li><font size="4">30/30 Squats</font></li></ul><p><font size="4"><strong><span style="color:rgb(255,0,0)">Basic</span></strong>:</font></p> <ul><li><font size="4">30/30 Body Rows</font></li><li><font size="4">30/30 Crunches</font></li><li><font size="4">30/30 Knee Push-ups</font></li><li><font size="4">30/30 Half- Squats</font></li></ul> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-11917289370463073042012-06-16T16:49:00.000-07:002015-05-24T11:06:19.348-07:00Sunday 17 June 2012: REST<font style="font-family:arial black,sans-serif" size="6"><b>REST DAY</b></font><br><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style 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id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"> </div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div><div style id="avg_ls_inline_popup"></div> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0tag:blogger.com,1999:blog-8891382998446496654.post-46022964255343191002012-06-15T20:02:00.000-07:002015-05-24T11:06:19.441-07:00Saturday 16 June 2012: RUN FOR DISTANCE<div style="text-align:center"><div style="text-align:center"><strong><font size="6">RUN FOR DISTANCE</font></strong></div> </div><p><font size="3"><strong><font color="blue">Advanced</font></strong>:<br>Run for twenty minutes.</font></p> <p><font size="3"><strong><font color="darkgreen">Intermediate</font></strong>:<br>Run-walk for twenty minutes.</font></p> <p><font size="3"><strong><font color="red">Basic</font></strong>:<br>Powerwalk for twenty minutes.</font></p> Regenbogenhttp://www.blogger.com/profile/12857432113233102912noreply@blogger.com0