Advanced Programs
Pushup + Cardio Circuit
a. Pushup 20x
b. High Knees (20 secs Exercise / 10 secs Rest) x 4
Complete 5 rounds
As minimum rest as possible
Complete as fast as possible
b. High Knees (20 secs Exercise / 10 secs Rest) x 4
Complete 5 rounds
As minimum rest as possible
Complete as fast as possible
100 Rep PushUp Regime
300-Rep Squats!
1)
Normal Squats
2) Side Lunge
3) Squat with Double Punch
4) Standing Back Lunge
5) Double Skip forward into a Squat
6) Lunge with Front Raise (Use of resistance Band)
7) Squat into Shoulder Press (Use of Resistance Band)
8) Side Skip into Side Lunge
9) Jumping Squats
10) Lunge into a Knee Raise
30 reps for each Set
Total 300 Reps Workout
Complete as fast as possible
2) Side Lunge
3) Squat with Double Punch
4) Standing Back Lunge
5) Double Skip forward into a Squat
6) Lunge with Front Raise (Use of resistance Band)
7) Squat into Shoulder Press (Use of Resistance Band)
8) Side Skip into Side Lunge
9) Jumping Squats
10) Lunge into a Knee Raise
30 reps for each Set
Total 300 Reps Workout
Complete as fast as possible
Training Circuit 4
![Picture](/uploads/6/1/3/2/6132247/2089954.jpg)
Per Round
1) Squat with Trunk Rotation
2) Decline Push Up
3) Lunge with 2 Punches
4) Shoulder Push Up
5) Jumping Jacks
45 secs per exercises, 20 secs of rest in between of exercise
No rest in between rounds.
3 rounds.
1) Squat with Trunk Rotation
2) Decline Push Up
3) Lunge with 2 Punches
4) Shoulder Push Up
5) Jumping Jacks
45 secs per exercises, 20 secs of rest in between of exercise
No rest in between rounds.
3 rounds.
Training Circuit 3
![Picture](/uploads/6/1/3/2/6132247/4604091.jpg?319)
High Knees
Per Round1) Jumping Squats 6x
2) Jumping Jacks 12x
3) Diamond Pushups 6x
4) High Knees 12x
5) Side Lunges 6x
6) Jumping Jacks 12x
Complete 12 rounds of the above as fast as possible. Minimal Rest
Advanced Skipping Rope Regime - 8 Feb 2011
![Picture](/uploads/6/1/3/2/6132247/5787639.jpg)
Part 1
1) Side Lunges (Left & Right) 16x
2) Skip Rope 1 min
3) Diamond Push Up 15x
4) Skip Rope 1 min
No Rest in between Exercise
Complete 5 sets. Rest 1 min in between sets
Part 2
Plank 1min
Rest 1min
Complete 3 sets
Exercise by the Park - 2 Feb 2011
![Picture](/uploads/6/1/3/2/6132247/177704.jpg)
1) 400m Run
2) 5 Pull Ups + 10 Push Ups + 15 Walking Lunges + 20 Squats
3) 800m Run
4) 10 Pull Ups + 15 Diamond Push Ups + 20 Walking Lunges + 25 Squats Kick
5) 1200m Run
6) 15 Pull Ups + 20 Wide Push Ups + 25 Walking Lunges + 30 Jumping Squats
7) 1600m Run
7) 20 Pull Ups + 25 Push Ups + 30 Walking Lunges + 35 Sumo Squats
In total, you will run 4 Km, 120 reps upper body workout, 210 reps lower body workout
With minimal rest. Aim to complete it in the short possible time.
2) 5 Pull Ups + 10 Push Ups + 15 Walking Lunges + 20 Squats
3) 800m Run
4) 10 Pull Ups + 15 Diamond Push Ups + 20 Walking Lunges + 25 Squats Kick
5) 1200m Run
6) 15 Pull Ups + 20 Wide Push Ups + 25 Walking Lunges + 30 Jumping Squats
7) 1600m Run
7) 20 Pull Ups + 25 Push Ups + 30 Walking Lunges + 35 Sumo Squats
In total, you will run 4 Km, 120 reps upper body workout, 210 reps lower body workout
With minimal rest. Aim to complete it in the short possible time.
Burpees/Dynamic Pushup Vertical Jump Challenge - 25 Jan 2011
How-to-do Burpees Pushup Vertical Jump
1) A normal pushup followed by
2) Horizontal Tuck Jump
3) From a squat position, jump vertically UP! As high as you can
How-to-do Dynamic Pushup Vertical Jump
(See Video on the Left!)
1) Upon executing a pushup, use the extra strength to power yourself up into a squat position
2) Once done, Jump vertically UP! As high as you can
Challenge is to complete this 200 reps as fast as possible
- 1st 100 Reps : Burpees Pushup Vertical Jump
- 2nd 200 Reps: Dynamic Pushup Vertical Jump
1) A normal pushup followed by
2) Horizontal Tuck Jump
3) From a squat position, jump vertically UP! As high as you can
How-to-do Dynamic Pushup Vertical Jump
(See Video on the Left!)
1) Upon executing a pushup, use the extra strength to power yourself up into a squat position
2) Once done, Jump vertically UP! As high as you can
Challenge is to complete this 200 reps as fast as possible
- 1st 100 Reps : Burpees Pushup Vertical Jump
- 2nd 200 Reps: Dynamic Pushup Vertical Jump
Timing Circuit 2 - 21 Jan 2011
- Complete 3 sets
- Each Exercise will last 1-min
- 45 Sec Rest in between each exercise
- 3-Mins rest in between each set
- Jumping Squats on the spot
- Twisting Running Knee Lifts on the spot
(Do the knee lifts while twisting your upper body from side to side) - Power Jumps
(Feet shoulder wide apart and do tuck jump) - Jumping Squats side to side
(Do the jumping squats but jump from one point to another point then back to same point and continue) - Push Up Burpees
(Do a pushup followed by a burpees up then down back to do another pushup and continue) - Spiderman Pushup
- Plank Cum Leg Back lifts
(While maintaining in plank position, alternate by lifting up your leg upwards towards ceiling)
Timing Circuit 1 - 12 Jan 2011
- 2 sets of 15 mins
- Do as many rounds as possible with proper form
- 3 Mins rest in between sets
Set 1 Reps
1) Alternate Standing Lunges 8x
(Alternate your lunge from one leg to another - 4 times on each side)
2) Single Leg Pushups 3x2
(Lift up one leg while doing normal pushup. 3 times on each leg)
3) Horizontal Tuck Jump 6x
(In pushup position, do a horizontal tuck jump in and out 6 times)
4) Superman 6x
5) Short Sprint (10mx2) 1x
(Shuttle run to and fro of 10m)
1) Alternate Standing Lunges 8x
2) Single Leg Pushups 3x2
(Lift up one leg while doing normal pushup. 3 times on each leg)
4) Superman 6x
5) Short Sprint (10mx2) 1x
Set 2 Reps
1) Jumping Squats 8x
2) Wide/Diamond Pushups 6x/4x
(Choose either wide (6x) or diamond (4x) pushup)
3) Leg Raise 6x
(Lying on ground, lift up leg using your core)
4) Single Leg Calf Raise 7x2
(Do left calf raise 7 times first before switching to right calf raise)
5) Back Jog into Sprint (10mx2) 1x
(Back jog for 10m then sprint back 10m)
1) Jumping Squats 8x
2) Wide/Diamond Pushups 6x/4x
(Choose either wide (6x) or diamond (4x) pushup)
3) Leg Raise 6x
(Lying on ground, lift up leg using your core)
4) Single Leg Calf Raise 7x2
(Do left calf raise 7 times first before switching to right calf raise)
5) Back Jog into Sprint (10mx2) 1x
(Back jog for 10m then sprint back 10m)