DISCLAIMER The absolute best way to pursue fitness, health and physique improvement is to stay healthy, safe and injury free... so always use common sense to guide your training. I know most of you already use common sense when performing your physical training workout program... yet I still find it necessary to make this disclaimer. The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may not be held liable for damages or injuries of any kind allegedly caused by or resulting from the use of this material. Before beginning this, or any type of exercise program, it is recommended that you consult with your physician for authorization and clearance. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. Under no conditions should you begin this program unless you can honestly answer "no" to all of the following questions: y
Has your doctor ever said that you have a heart condition, and you should only do physical activity performed under a doctor's supervision?
y
Do you ever feel pain in your chest when you do physical activity?
y
In the past three months, have you had chest pains when you were doing physical work?
y
Do you lose your balance due to dizziness, or do you ever lose consciousness?
y
Do you currently have a problem with bone, joint, tendon, ligament or muscle tears that could be made worse by a change in your physical activity?
y
Is your doctor prescribing you medication of any kind for a blood
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pressure, circulatory or heart condition? y
Do you know of any other reason why you should not engage in a physical exercise program or activity?
Answered "no" to all the questions... Great! It is my sincere desire to provide information enhancing your physical training and allowing you to reach your potential.
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Bodyweight Exercise Programs These are some proven-to-be-effective bodyweight exercise programs for you to follow... But I encourage you to experiment with you own variations and substitutions. Make sure to Warm-Up and Cool-Down... and modify the programs to meet your goals, abilities and weaknesses. Not all the exercises in this book will be represented in the sample programs... but this does not mean you should not do them. Experiment with all the exercises to find the ones that work best for you and improve your weaknesses. Increase intensity by... • • • •
Increasing number of sets or circuits performed Increasing the number of exercises performed Increasing the number of repetitions performed Decreasing the rest period between exercises, sets or circuits
Do not get in the habit of doing the same program, with the same exercises and at the same intensity. You will see the most long term and broad range improvements by varying the exercise, programs and intensities on a regular basis. Take the time to practice and learn some of the more difficult exercises... the time spent training will pay of great dividends. Try to improve every time you work out... but be safe.
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Build Your Own Bodyweight Exercise Program It is very easy to create your own fitness program using Bodyweight Exercises. Simply pick... 1 or 2 lower body exercises 1 or 2 upper body exercises 1 or 2 core exercises Perform the exercises in sets like... Hindu Squats Lunges Push-Ups Pull-Ups V-Ups Superman
3 3 3 3 3 3
sets, sets, sets, sets, sets, sets,
20 reps 10 reps each leg 15 reps 5 reps 15 reps 10 reps
or as a circuit like... Air Squats Bootstrappers Hindu Push-Ups Dips Reverse Crunch Towel Crunch
25 25 20 10 25 25
reps reps reps reps reps reps
Repeating circuit 2-10 times. Make sure to change the exercises often to keep from falling into a non-productive routine. Focus on your weaknesses. The possible combinations are endless. Here are some examples of programs that I use...
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Core Shocker This routine is designed to shock the core muscles... Every once in a while you just have to give the core muscles something to think about. As you improve, increase difficulty by increasing with increments of 5 repetitions per exercise. Step 1: Perform in a circuit with no rest in between exercises. Rest 30 seconds after each circuit and repeat 4 times. 6-Inch Crunch Chinnies Knee Hugs Superman
10 10 10 10
reps reps reps reps
Take a 1 minute break and move on to Step 2. Step 2: Perform in a circuit with no rest in between exercises. Rest 30 seconds after each circuit and repeat 3 times. Lying Hip Rollers Plank Butt-Ups
20 reps (10 each side) 20 reps
Static Core Finisher You can use this workout as a finisher for a strength and/or conditioning workout. Hold each exercise for 30 seconds up to 2 minutes... Plank (with or without leg lift) Flying Acuaman (equal time both sides) Reverse Plank (with or without leg lift) Side Plank or Star Plank (equal time both sides)
Pull Up Bar - Floor Core Combo Here is another one strictly for the core. Perform as a circuit alternating between the pull-up bar and the floor. Limit rest between exercises to a minimum...
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Knees To Elbows 6 Inch Crunch Hanging Knee Raise Combination Crunches Alternating Side Hanging Knee Raise Acuaman
5 reps 10 reps 5 reps 10 reps 10 reps (5 reps each side) 10 reps
Rest 1 minute and repeat 2 times.
The King Fish Sometimes simple is best. This workout will hit every part of the body. Complete as a circuit with no rest between exercises. Do 2-10 circuits... with short 1-2 minute rest between circuits. Hindu Squats Pull-Ups Push-Ups Combination Crunch
30 reps 1 - 2 - 3* 20 reps 30 reps
* Do 1 rep, drop and pause for 1 count. Do 2 reps, drop and pause for 2 counts. Do 3 reps.
The Double King Fish A little variation keeps things interesting. Complete Circuit 1 and then Circuit 2 before repeating. No rest between exercises. Start by completing... Circuit 1:
Hindu Squats Pull-Ups Push-Ups Combination Crunch
30 reps 1-2-3 20 reps 30 reps
Short 1-2 minute rest, then... Circuit 2:
Alternating Lunges
30 reps (15 each leg) 7
Chin-Ups Hindu Push-Ups Superman
1-2-3 20 reps 20 reps
Short 1-2 minute rest... then repeat 2-10 times.
King Fish with Calisthenics By adding calisthenics exercises in between the bodyweight strength exercises you will take this workout to a whole different level. Strength, endurance and fat blasting all in one simple workout. Complete as a circuit. No rest between exercises. Circuit:
Jumping Jacks Hindu Squats Reach & Bend Pull-Ups Squat Thrust Push-Ups Mountain Climbers V-Ups
20 reps 20 reps 20 reps 1-2-3 10 reps 15 reps 10 reps 10 reps
Short 1-2 minute rest... then repeat 2-10 times.
Exploding King Fish Explode with added plyometric drills. Complete Circuit 1 and then Circuit 2 before repeating. No rest between exercises. Start by competing... Circuit 1:
Hindu Squats Plyometric Push-Up Pull-Ups Semi-Squat Jumps Hindu Push-Up Knee Tucks
20 reps 5 reps 1-2-3 20 reps 10 reps 20 reps
Short 1-2 minute rest, then... 8
Circuit 2:
Crunch Reverse Crunch Lying Hip Rollers Superman
20 20 10 10
reps reps reps (each side) reps
Short 1-2 minute rest... then repeat 2-10 times.
20 Minute Metabolic Rate Booster This interval-type training that intersperses high-intensity work with periods of recovery will boost your metabolic rate. As a result, you will keep burning calories hours after the workout is finished. Rest for 1 full minute between exercises. Do the exercises with intensity, but make sure to use proper form. Exercises should be conducted in a smooth and controlled manner. Jog in Place Jumping Jacks Knee Hugs Butt Raises Split Jump Chinnies Mountain Jumpers Push-Ups Squat Thrusts
3 minutes 30 reps 20 reps 15 reps 1 minute 20 reps 1 minute 15 reps 1 minute
Triple Tri - Set Hit each section of your body separately... A great way to keep the intensity high. Complete 3 full circuits with no rest between exercises... Tri-Set 1:
Hindu Squats Bootstrappers Calve Raises
20 reps 20 reps 20 reps
Rest 1 minute and complete 3 full circuits with no rest between exercises... Tri-Set 2:
Divebomber Push-Up
3 sets,
10 reps 9
Pike Push-Up Dips
10 reps 10 reps
Rest 1 minute and complete 3 full circuits with no rest between exercises... Tri-Set 3:
Combination Crunch Plank with Knee Touch Acuaman
20 reps 20 reps 20 reps
Up the Mountain Perform as a circuit with no rest in between exercises.. Pull Ups Mountain Jumpers Dips Mountain Climbers
1-5 30 seconds 1-5 30 seconds
Rest 1 minute and repeat 2-10 times.
Jimmy Cricket Perform as a circuit with no rest in between exercises... Alternating Jumping Lunges Push Ups Alternating Jumping Lunges Knee Hugs Alternating Jumping Lunges
30 seconds 10-15 30 seconds 10-15 30 seconds
Rest 1 minute and repeat 2-10 times.
Repeat Pulls This will help you get some extra pull up reps in during the workout. Complete the circuit with no rest in between exercises... Pull Ups Air Squats Pull Ups Push Ups Pull Ups Combination Crunches Pull Ups Superman
1-5 reps 10-20 reps 1-5 reps 10-20 reps 1-5 reps 10-20 reps 1-5 reps 10-20 reps 10
Rest 1-2 minutes and repeat 2-5 times. You can use this format to focus in on one particular exercise while still getting a full body workout. Play around with different combinations of exercise to vary the stimulus.
Anywhere Power Circuit This circuit will blast every part of your body and can be done anywhere... There is no special equipment necessary. Complete all exercises in a circuit with no rest between exercises. Repeat as necessary, resting 1-2 minutes between circuits. Hindu Squats Hindu Push-Ups V-Ups Air Squats Divebomber Push-Ups Combination Crunch Bootstrappers Push-Ups Seated Abdominal Tuck Alternating Lunge Pike Push-Up Ankle Wiggles
50 25 30 50 25 30 50 25 30 50 25 30
reps reps reps reps reps reps reps reps reps reps (25 each side) reps reps (15 each side)
Anywhere Super Circuit Adding plyometric and calisthenics exercises to the Anywhere Power Circuit gives a whole new meaning to the term “brutal”. Complete all exercises in a circuit with 30 second rest between exercises. Repeat as necessary, resting 1-2 minutes between circuits. For added difficulty, do this circuit with no rest between exercises. Hindu Squats Hindu Push-Ups V-Ups Burpees
50 25 30 10
reps reps reps reps 11
Air Squats Divebomber Push-Ups Combination Crunch Knee Tucks Bootstrappers Push-Ups Seated Abdominal Tuck Squat Thrust Alternating Lunge Pike Push-Up Ankle Wiggles Semi-Squat Jumps
50 25 30 10 50 25 30 10 50 25 30 10
reps reps reps reps reps reps reps reps reps (25 each side) reps reps (15 each side) reps
Boxer's Delight This routine is great for boxers and martial artists because it focuses on hand strength, explosive power, foot speed and a solid core. Complete as a circuit, resting only when indicated. Repeat as necessary. Simulated Jump Rope One Arm Wall Push 6 Inch Crunch Yes Neck Nods
1 minute 10 reps (5 each side) 20 reps 50 reps
Rest
1 minute
Standing Twist Fingertip Push-Up Seated Abdominal Tuck No Neck Nods
1 minute 10 reps 20 reps 50 reps
Rest
1 minute
Split Jump Knuckle Push-Up Twisters Neck Nods
1 minute 10 reps 20 reps 50 reps (25 yes, 25 no)
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Navy SEAL PT This workout was inspired by the US Navy Seals. If you want to get into the spirit of things, don’t sleep for 2 days, eat little and jump into a freezing cold ocean before beginning... Not recommended. Complete all sets of the mini-circuit before moving on the next minicircuit. Rest 1 minute (or as needed) between each mini-circuit. Mini-Circuit 1: Complete 4 times without rest between exercises Air Squat Divebomber Push-Up Pull-Up Dips
25 reps 10 reps 3 reps 10 reps
Rest 1 minute... Mini-Circuit 2: Complete 3 times without rest between exercises Jog in Place with Arms Overhead 8 Count Body Builders Jumping Jacks
2 minutes 10 reps 40 reps
Rest 1 minute... Mini-Circuit 3: Complete 2 times without rest between exercises 6 Inch Crunch Plank
20 reps 1 minute
Up Against the Wall All you need is a wall and your ready to go. Perform as a circuit. Rest in between exercises as necessary so that you can concentrate on form. Repeat 2-5 times. Handstand Hold
1-3 minutes 13
One Arm Wall Push (Alternating) Wall Squat Handstand Push-Up Wall Squat Headstand Leg Raise Wall Push Handstand Walkout with Push-Up
20 reps (10 each arm) 1-3 minutes 5 reps 1-3 minutes 10 reps 20 reps 5 reps
Rolling Thunder Balance, coordination and strength will be tested. Forward Roll to Squatting Position 1-5 Rolls Hindu Squat 10 Reps Backward Roll to Hindu Push Up Position 1-5 Rolls Hindu Push Up 10 Reps Repeat going back and forth 2-10 times.
Hyped-Up Hot Dog Roll Develop strength and body awareness with this program... Can you think of any sport, work and life activities that would be improved by the ability to sense where your body is and perform strength movements? Hot Dog Roll Push Ups Hot Dog Roll Combination Crunch
5-10 Rolls (Stopping on Stomach) 10 Reps 5-10 Rolls (Stopping on Back) 10 Reps
Repeat 2-10 times. Remember... these are just example programs you can follow. You are encouraged to substitute and/or add exercises. Don't keep doing the same thing over and over again... and make sure to focus on your weaknesses. If you don't like a particular exercise it most likely means you are not good at it... practice it until you get good at it.
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Burpee Bonanza The next group of exercises will focus on one of my favorite compound bodyweight calisthenics exercises of all time... the Burpee. Burpee workouts can work the entire body and test your endurance. Perform these workouts as a circuit and repeat for as many sets as you wish. If you only have a short time to workout, pick one of these workouts and perform for a time period without rest, for example 10 minutes.
Folsom Prison "21" A favorite among inmates. Your toughness will be measured, and we all know what happens if you don't measure up. Complete the number of reps for the ladder position, walk across the cell and continue with the next set of repetitions. (1,2,3,4,5..............up to 21) Burpees
Ladder from 1 up to 21 (231 Burpees) To make it a little bit easier....
Burpees
Ladder down from 21 to 1
Burpee Plus One thing missing with the Burpee is a pulling action... Not any more. Repeat for sets or time limit. Burpees Pull-Ups
10 reps 2 reps
Keep the rest periods to a minimum... but keep good form.
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The Full Burpee This workout will hit the entire body. Repeat for sets or time limit. Burpees Pull-Ups Combination Crunch
10 reps 2 reps 15 reps
Keep the rest periods to a minimum... but keep good form.
Burpee Complex Get ready to explode! Repeat for sets or time limit. Burpees without Jump Knee Tucks
10 reps 10 reps
Keep the rest periods to a minimum... but keep good form.
Bear Burpees Your going to feel this one. Repeat for sets or time limit. Burpees Bear Crawls
10 reps 1 minute
Keep the rest periods to a minimum... but keep good form. These are just a few programs you can do based on the Burpee... Experiment and make up your own.
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Bodyweight Tabata Intervals This next section will focus on a fantastic strength and conditioning method... Tabata Intervals. The entire Tabata Interval per exercise is 4 minutes... 2 minutes and 40 seconds of work with 1 minute 20 seconds of rest. You can use the Tabata Interval with just about any exercise... so be creative. Complete the entire Tabata Interval of one exercise before moving on to the next exercise. When switching from one exercise to another, try to keep the interval between exercises to 10 seconds... but it might be necessary to take a 1 minute rest between exercises. Here are some of my favorites...
No Frills Tabata Hindu Squats Hindu Push-Up
8 cycles 8 cycles
Total Tabata Air Squats Divebomber Push-Up Chinnies
8 cycles 8 cycles 8 cycles
Exploding Tabata Wall Push Semi-Squat Jumps Reach & Bend
8 cycles 8 cycles 8 cycles
Extreme Tabata Burpee Crunch 90° Squat Push-Up Jumping Jacks
8 8 8 8 8
cycles cycles cycles cycles cycles
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These are just a few of the programs you can do based on the Tabata Protocol... Experiment and make up your own.
Time Zones A "Time Zone" is where you pick an exercise, or group of exercises and try to perform as many as you can in a given time period. The idea is to repeat the workout 2-4 times, with 1 or 2 days rest in between... beating your rep numbers each time. You determine your own rest periods while performing the exercises... but remember that the idea is to do more than last time. There is nothing more gratifying than competing against yourself... and this method will push you to new athletic heights. Keep good records of how many reps you perform so you know what you have to beat the next time. Here are some examples...
Northern Calisthenics Time Zone Do as many as you can in 5 minutes... Burpees Rest 2 minutes and repeat the following circuit of 5 reps each for 10 minutes... Hindu Squats Hindu Push-Ups Rest for 2 minutes and repeat the following circuit of 5 reps each for 10 minutes... Combination Crunch Acuaman
Southern Calisthenics Time Zone Do as many as you can in 5 minutes... Pull-Ups
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Rest 2 minutes and repeat the following circuit of 5 reps each for 10 minutes... Jumping Squats Bootstrappers Rest for 2 minutes and repeat the following circuit of 5 reps each for 10 minutes... Push-Ups Knee Hugs "Time Zones" are an excellent way to get a tremendous strength and conditioning workout completed in a short amount of time. Play around with the rest periods and repetitions performed per exercise... the idea is to find the combination that will allow you to perform the maximum number of repetitions per exercise in the time period given.
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Ladders The next section is dedicated to an excellent way to increase the overall number of repetitions performed for certain exercises... Ladders. A Ladder is performed by progressively increasing the number of repetitions separated by a short rest... and then starting at the beginning and repeating the progression. The rest period should be the same as the previous work period. For example... 3 steps of a 1-5 ladder 1.2..3...4....5.....1.2..3...4....5.....1.2..3...4....5.....
would
be
This method can be used for any exercise that you want to focus on improving. Here are ways to group ladders together to get a full workout...
Ladder Circuits of Power Complete the exercises in a circuit, finishing the number of repetitions for each exercise at each step before moving on to the next step. When you get all the way to the end... repeat.
Ladder #1 Step
1
2
3
4
5
Push-Up Towel Crunch Air Squat
2 2 2
4 4 4
6 6 6
8 8 8
10 10 10
Repeat 2-10 times. For example... 2 push ups, 2 towel crunches, 2 air squats.....4 push ups, 4 towel crunches, 4 air squats.....etc.
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Ladder #2 Step
1
2
3
4
5
Pull-Up Push-Up Hindu Squat
1 2 3
2 4 6
3 6 9
4 8 12
5 10 15
Repeat 2-10 times.
Ladder #3 Step
1
2
3
4
5
Pull-Up Burpee Combination Crunch
1 2 3
2 4 6
3 6 9
4 8 12
5 10 15
Repeat 2-10 times. Here is a descending Ladder that promises to be fun...
Descend into Hell Circuit Do the exercises in a circuit and then repeat with descending repetitions. Step
1
2
3
4
5
Pull-Ups Dips Push-Ups Air Squat Knee Hugs
5 10 30 50 50
4 9 25 40 40
3 8 20 30 30
2 7 15 20 20
1 6 10 10 10
Try to complete as fast as possible... but with good form. Use the same format and substitute different exercise for variety.
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Pyramids The next section is dedicated to another excellent way to increase the overall number of repetitions performed for certain exercises... The Pyramid. A Pyramid is performed by progressively increasing the number of repetitions separated by a short rest... and then working back down by decreasing the number of repetitions. The rest period should be the same as the previous work period. For example... 1.2..3...3...2..1.
a
1-3
repetition
pyramid
would
be
By splitting the repetitions into smaller units you will be able to perform more overall repetitions in the workout than if you tried to complete sets of maximum repetitions... causing faster improvement for that particular exercise. This method can be used for any exercise that you want to focus on improving. Here are ways to group pyramids together to get a full workout...
Pyramid Circuits of Power By grouping exercises together, you can get a very intense workout.
Pyramid A Step
1
2
3
4
5
6
7
8
Push-Up Combination Crunch Air Squat
1 2 3
2 4 6
3 6 9
4 8 12
5 10 15
6 12 18
7 14 21
8 16 24
And then work down from Step 8...
Pyramid B Step
1
2
3
4
5
6
7
8
Pull-Up Hindu Push-Up Hindu Squat
1 2 3
2 4 6
3 6 9
4 8 12
5 10 15
6 12 18
7 14 21
8 16 24
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And then work down from Step 8...
Pyramid C Step
1
2
3
4
5
6
7
8
Squat Thrust Push-Up Knee Hug
1 2 3
2 4 6
3 6 9
4 8 12
5 10 15
6 12 18
7 14 21
8 16 24
And then work down from Paso 8... Use the same format and substitute different exercises for variety.
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In conclusion... These are just some of the possible programs that you can do using Bodyweight Exercises and Calisthenics. Keep in mind, the programs above are just some possible examples... not all of the exercises listed in the book were represented. You are encouraged to substitute exercises on a regular basis to get the most out of your training. Do not fall into the pattern of always using the same exercises in your workouts. When you feel confident with an exercise... switch to a less comfortable exercise. Here is a hint... If you do not like a particular exercise it is probably because you are not good at it... therefore, you should practice it more. Do not fall into the pattern of always using the same program. When you feel confident with a program... switch to a different program. Here is a hint... Do not use the same program or the same exercises for more than 2-4 weeks at a time. Remember, Optimum Physical Training seeks to achieve strength, conditioning and fitness excellence by the continuous improvement of all physical skills... not specializing in the excellence of only one physical ability.
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Bodyweight Challenges Every once in a while you need to test yourselves and see what your made of... These simple looking challenges will do just that. Make sure you keep track of how you do on each challenge over time so you can see how you are progressing and expose weaknesses.
Pull Up Challenge How many good pull ups can you perform in 20 minutes. Rest as needed... but try to get as many as you can.
Push Up - Sit Up Challenge Push Ups Rest Straight Legged Sit Ups
Max amount in 2 minutes 2-5 minutes Max amount in 2 minutes
Only good push ups count and no other part of your body can touch the ground other than your hands and feet. If you rest... rest in the up position. Only good sit ups count and don't use you hands to pull your head up and create momentum.
Bethak Squat Challenge Perform 100 Bethak Squats and time yourself. Record you time and try to improve each time you take the challenge. Shoot for 100 Bethak Squats in 3 minutes.
Burpee - Pull Up Challenge Perform as many Burpees and Pull Ups as you can in 20 minutes. Give yourself 1 point for every Burpee and 2 points for every Pull Up. Play around with the number of each you do to find the rep combination that gives you the most points.
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Try to increase total points every time you do the challenge.
King Fish Challenge Complete as many circuits of the following exercises as you can in 20 minutes. Pull Ups Push Ups Air Squats Combination Crunches
5 reps 10 reps 15 reps 15 reps
Keep rest periods down to a minimum and try to do more circuits than the previous time. Do not sacrifice quality for quantity.
Make Up Your Own Challenge Use your imagination and come up with your own challenges to test yourself. Go for max reps, or place a time limit and make it challenging. If you are have trouble with a particular area of your training... make a challenge out of it. Train to improve on the challenge and you will watch that weakness turn into a strength. If you come up with one you are particularly proud of... Let me know so I can do it!
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Optimum Physical Training Special Conditioning Section Cardio Interval Training
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Intro Before I give examples of Cardio Interval Training Programs... I would like to clear up some misconceptions people have about metabolic conditioning. In Gyms around the world, people are taught to separate their strength training from their conditioning training. The biggest concern is whether to ride the bike for 20 minutes before the strength workout.. or after. We are lead to believe that increasing the cardiovascular and respiratory rates in a repetitive aerobic manner before or after our strength training is somehow the key to fitness success. However... Many of the programs previously discussed in this book will not only improve maximum strength, explosive power and strength endurance... but cardiorespiratory endurance as well. And to me, 20 minutes of increased cardiovascular and respiratory rates are 20 minutes of increased cardiovascular and respiratory rates. This reminds me of the trick question... What weighs more, a pound of nails or a pound of feathers? Anyway... do not be fooled into thinking that you always have to do a separate metabolic conditioning session to improve cardiorespiratory performance. If you perform the previous programs with intensity... the line between strength training and metabolic conditioning will definitely be blurred. I guarantee you... some of the programs in this book will raise your cardiovascular and respiratory rates for 20 minutes while simultaneously improving strength, power and endurance. And in my opinion, 20 minutes of heart-pounding, heavybreathing strength training is better than reading a magazine on an exercise bike for 20 minutes. Now, with that being said... there are times that you want to do a metabolic conditioning program alone.
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Performing a conditioning program 1-3 times a week is a great way to break up strength training and vary stimulus and intensity... keeping your training interesting and effective. Cardio Interval Training is a series, or repeated segments, of intense activity, alternated with periods of recovery that can be either reduced activity or complete inactivity. For example... you could run at a fast pace for a short distance and then rest for a certain time period before repeating, or you could run at a fast pace for a short distance and then reduce the intensity to a jog for a certain time period before repeating. Dividing your workout into short, intense efforts permits you to perform a greater volume of work at high intensity. For example... you could perform 10 sprints of 30 seconds at near maximum speed, whereas it would be impossible to maintain the same high speed continuously for 5 minutes. As you can see Cardio Interval Training allows you to repeatedly reach and sustain a high level of intensity for a cumulative time that is greater than what you could achieve during continuous training with the same intensity. As with all programs, make sure to Warm-Up and Cool-Down... and modify the programs to meet your goals, abilities and weaknesses. Increase intensity by... Increasing the number of repetitions Increasing the distance Increasing the active interval Decreasing the rest interval Manipulating the active to rest intervals Increasing the total training distance Increasing the frequency of cardio interval training For the interest of simplicity, I will use running as the exercise of choice. However, any form of exercise could be used... instead of running, you could bike, swim, jump rope, row or any other type of activity that elevates the cardiorespiratory rate. Be sure to modify time, distance and intensity depending on the method you are using and your fitness level.
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Here are some example programs...
Distance Intervals Pick a distance and perform cardio intervals with a short rest in between intervals.
DI 800 Rest 2 minutes between intervals... 800 meters
5 intervals
DI 600 Rest 1 minute between intervals... 600 meters
6 intervals
DI 400 400 meters
8 intervals
Rest 1 minute between intervals...
DI 200 200 meters
10 intervals
Rest 30 seconds between intervals... Do not do the same interval distance every workout... mix them up.
Sprint Intervals You can perform between 10 and 20 of these short and fast intervals. Sprint the desired distance, no more than 100 meters, and then jog back to the starting position... Repeat. 100 meter sprint Jog back 100 meter sprint Jog back
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Etc... until the desired number of sprints has been reached.
Timed Intervals Pick a time and perform cardio intervals with a short rest in between intervals.
TI Long Repeat 5 times Run 2 minutes Rest 2 minutes
TI Medium Repeat 10 times Run 1 minute Rest 1 minute
TI Short
Repeat 20 times Run 30 seconds Rest 30 seconds
TI Mixed
Repeat 3 times Run 2 minutes Rest 2 minutes Run 1 minute Rest 1 minute Run 1 minute Rest 1 minute Run 30 seconds Rest 30 seconds Run 30 seconds Rest 30 seconds Run 30 seconds Rest 30 seconds
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Combination Cardio Intervals Descending Cardio Intervals with Bodyweight Exercises The addition of Bodyweight Exercises will break up your breathing patterns... increasing the stress that your body must overcome. 600 meters Push-Ups
30 seconds
Rest
30 seconds
400 meters Combination Crunches 30 seconds Rest
30 seconds
400 meters Push-Ups
30 seconds
Rest
30 seconds
200 meters Combination Crunches 20 seconds No rest 200 meters Push-Ups
20 seconds
No rest 200 meters
Sprint Intervals with Active Rest You can perform between 10 and 20 of these short and fast intervals. Sprint the desired distance, no more than 100 meters, and then perform the Bodyweight exercise before performing another sprint. 100 meter sprint Push Ups 100 meter sprint Combination Crunches 100 meter sprint
20 reps 20 reps
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Etc... until the desired number of sprints has been reached.
3 Minute Round Intervals This type of interval training will simulate the stress of a boxing match. Simulated Jump Rope Squat Thrust Jumping Jacks
1 minute 1 minute 1 minute
Rest
1 minute
Burpees Split Jump Steam Engine
1 minute 1 minute 1 minute
Rest 1 minute and repeat 2-5 times.
Fight for Your Life Intervals Three intervals of 5 minutes each... tough!
Fight for Your Life #1 Jumping Jacks Push Up from Knees Alternating Jumping Lunges Jiu-Jitsu Sit Ups Burpees
1 1 1 1 1
minute minute minute minute minute
Rest 1 minute and repeat 3 times.
Fight for Your Life #2 Reach & Bend Standing Twist Burpees Plank Jumping Jacks
1 1 1 1 1
minute minute minute minute minute
Rest 1 minute and repeat 3 times. Don't be shy... Come up with your own Fight for Your Life Intervals.
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Animal Intervals Adding Animal Calisthenics to your Cardio Interval Training will beautifully combine strength and endurance training.
Bear Interval Bear Crawl Walk back
10-20 meters
Repeat 2-5 times.
Mixed Animal Interval Alligator Crawl Rest Crab Walk Rest Monkey Walk Rest
5-10 meters 30 seconds 5-10 meters 30 seconds 5-10 meters 30 seconds
Repeat 2-5 times. Use the same format to come up with your own Animal Intervals using Animal Calisthenics. In conclusion... Cardio Interval Training is, and should be, intense... So listen to your body to see when you need to back off. Remember... Cardio Interval Training is only one of the conditioning methods you can use for Superior Metabolic Conditioning. Vary the intensity of your conditioning training between low, moderate and high intensity exercise... And you will develop metabolic conditioning that is ready for anything!
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