Body Weight Exercise

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Workout of the Day
What was the Workout we did Today? 

I will try to update the workouts and post them every other day on this page.
This should be helpful if you are going out of town or just are not able to be there.  You can still participate at home or wherever you may be.  Remember the importance of stretching and drinking water before, during, and after exercise.

 

Test Day:  Day 1

Do as many push-ups as you can in 2 minutes record results.
Do as many sit-ups as you can in 2 minutes record results.
Run for 1 mile.  However, the Navy test standards are for a 1.5 mile run.

Check how well you scored on the U.S. Navy PRT.  http://www.navy-prt.com/

Keep in mind this is Day 1.  Wait until after the nine weeks and note performance differences. 

Day 2 Week 1 sets of 10

Warm-up:        Windmills
                        Cherry-pickers
                        Press-press-fling (dynamic stretch)
                        Jumping-Jacks
                        8-count body-builders
                        4-count squats
                        4-count sidekicks

Push-ups:        grips:       diamonds
                                        regular
3xs                                   wide
                                        above the head
                                        below the shoulder

Ab-stacle course:            crunches
                                        right-side & left side
                                        star-ups
                                        4-count flutter kicks 
                                        leg-levers
                                        GMD
                                        butt-ups
3xs                                   v-sits
                                        atomic sit-ups
                                        H&K
                                        side twists
                                        Obliques    crunches
                                                          leg-levers
                                                          full
                                        4-count oblique turns

                                        back-extensions
                                        arm-hollars

                                        Lizard stretch
                                        infants pose

Day 3 Week 1

After stretching and warm-up, run continuously for the remainder of the class.  Run at an easy pace, we ran at an 11:00/ mile pace.  We ran 4/5 miles.

 

Day 1 Week 2 sets of 12

 

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders

15 minute push-up:     Perform a push-up pyramid while resting in the plank position 15 seconds
between each set.  1 push-up and rest 15 seconds in plank, then 2 push-ups and rest in the plank position, then 3…..until 12, then 12 push-ups and rest in plank for 15 seconds, then 11 push-ups and rest 15 seconds, 10…. until you are down to one.

 

Pull-ups:                      Perform 1 set of 3 of each of the following grips;

                                    Close

                                    Regular

                                    Wide

                                    Reverse-close

                                    Reverse-regular

                                    Reverse-wide


20 L-sit leg raises while on dip-bar or hanging from pull-up bar


Ab-roller                      Do 3 sets of 12 on ab-roller.  
                               You can use a rolling pin, or furniture dolly, if ab-roller is not available.


Gluteals:                      3 sets of 12      each leg           Fire-hydrants

                                                                                    Donkey-kicks

                                                                                    Leg-swings

 

Day 2 Week 2 sets of 12

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps
Main Set:
                     (A Deck of Cards workout)

                                         Kings are worth           50
                                         Queens are worth        25
                                         Jacks are worth           15
                                         Aces are worth             1

                                         Hearts are                    Push ups
                                         Diamonds are                Crunches
                                         Spades are                   Bicycle Crunches
                                         Clubs are                      Jumping Jacks

                                         Jokers are worth        25 your choice

Go at your own pace.  Make sure your neck is in a neutral positions.  Use correct form.  If 50 is too much to start out with for you, take the Kings out.  It usually takes me about 20 minutes to go through the whole deck. 

Across the room set:               Lunge-step
                                                Bear-crawl
                                                Crab-walk
                                                Duck-walk
                                                Frog-jumps
                                                Shuttle-run

Pull-ups:                              one set of 3 of each grip


Day 3 Week 2

After stretching and warm-up, run continuously for the remainder of the class.  Run at an easy pace, we ran at an 11:00/ mile pace.  We ran 4/5 miles.
            

Day 1 Week 3 Sets of 14

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps

Main Set:                         Down slope Basketball push-ups
                                        14 with ball under left hand, 14 with ball under right hand
                                        14 with both hands on ball. then 13 L, 13 R, 13 Both,
                                        12,12,12, 11,11,11.....until one.

2nd Set:                            14 Sit-ups to 15  degrees, 14 sit-ups from 15 deg. to 45 deg.
3 times                             14 Sit-ups from 45 to 90 degrees. 14 full sit-ups
                                         14 back extensions  

           
Day 2 Week 3 Sets of 14

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps

Main Set:           Stations (30 Stations finishing and moving to new station every 1 minute.)
                         After 1st time around 1min water break, then each station every 20 sec.

Test Day:  Day 3 Week 3 Sets of 14

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps

Do as many push-ups as you can in 2 minutes record results.
Do as many sit-ups as you can in 2 minutes record results.
Run for 1 mile.  However, the Navy test standards are for a 1.5 mile run.

Check how well you scored on the U.S. Navy PRT.  http://www.navy-prt.com/
We run for the remainder of the hour.


Day 1 Week 4 Sets of 16

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps

Main set:                   sets of push-ups followed by the following poses without rest
                                push-ups followed by plank, push-ups followed by a second plank,
                                push-ups followed by right-side plank, push-ups ...left-side plank,
                                push-ups...plank, push-ups.    Do this at least twice.

Buddy abdominals:            With partner holding feet do 3 sets of 16 full sit-ups.
                                        
                                        laying on back lift legs 90 degrees to ground, partner pushes 
                                        legs toward ground while you prevent legs from touching ground,
3xs                                    do this straight up the middle for a 4-count set of 16 immediately 
                                        followed by alternating left-side/right-side alternating 4-count.

                                        using dip bar or pull-up bar perform 16 L-sits with partner 
                                        pushing legs down ( do not swing legs, maintain control )


Day 2 Week 4 Sets of 16

Warm-up:                   Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps
Main set:                           
Push-ups:                        diamond
                                        regular
                                        wide
3xs                                   above-head
                                        below-shoulders
                                        dive-bombers
                                        type-writers
Ab-stacle course:            crunches
                                        right-side & left side
                                        star-ups
                                        4-count flutter kicks 
                                        leg-levers
                                        GMD
                                        butt-ups
3xs                                   v-sits
                                        atomic sit-ups
                                        H&K
                                        side twists
                                        Obliques    crunches
                                                          leg-levers
                                                          full
                                        4-count oblique turns

                                        back-extensions
                                        arm-hollars

                                        Lizard stretch
                                        infants pose

 

Day 3 Week 4 Sets of 16

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps
Run continuous for remainder of hour.


Day 1 Week 5 Sets of 18

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps
                                    4-count Side-kicks
Main Set:               
            Stand-up Abs:        4-count opposite elbow to opposite knee
               3xs                      4-count same elbow to same knee

                                          back to back with partner basketball pass (for 3 minutes)

            on floor Abs:            ab-roller (for 3 minutes)

                3xs                    star-ups
                                         4-count flutter-kicks
                                         V-sits        
                                         full-obliques each side

            3xs   Dip bar             L-sits

            3xs   Pull-ups sets of 6

 

Day 2 Week 5 sets of 18

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps
Main Set:
                     (A Deck of Cards workout)

                                         Kings are worth          50
                                         Queens are worth        25
                                         Jacks are worth           15
                                         Aces are worth             1

                                         Hearts are                    Push ups
                                         Diamonds are              Crunches
                                         Spades are                   Bicycle Crunches
                                         Clubs are                      Jumping Jacks

                                         Jokers are worth        25 your choice

Go at your own pace.  Make sure your neck is in a neutral positions.  Use correct form.  If 50 is too much to start out with for you, take the Kings out.  It usually takes me about 20 minutes to go through the whole deck. 

                            1-2-3 Pyramid workout:

Start with
1 pull-ups, 2 push-ups, 3 sit ups, then 2 pull ups, 4 push-ups, 6 sit-ups, then 3 pull-ups, 6 pushups, and '9 sit-ups. Pull-ups will increase by one, push-ups by 2's and sit-ups by 3's.

Pull-ups:             1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1            = 110
Push-ups: 2,4,6,8,10,12,14,16,18,20,20,18,16,14,12,10,8,6,4,2      = 220
Sit-ups:   3,6,9,12,15,18,21,24,27,30,30,27,24,21,18,15,12,9,6,3    = 330


Day 3 Week 5 Sets of 18

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps


Run continuous for remainder of hour with sets of push-ups / jumping jacks alternating, every 15 min.

 

Day 1 Week 6 Sets of 20

Warm-up:                     Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps

        Choice Day:      Working our way around the room everyone is responsible for finding their weekness and choosing the excercises when it is their turn.       


Day 2 Week 6 Sets of 20

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps

Main Set:           Stations (30 Stations finishing and moving to new station every 1 minute.)
                         After 1st time around 1min water break, then each station every 20 sec.


Day 3 Week 6 Sets of 20

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count lunge-steps

Do as many push-ups as you can in 2 minutes record results.
Do as many sit-ups as you can in 2 minutes record results.
Run for 1 mile.  However, the Navy test standards are for a 1.5 mile run.

Check how well you scored on the U.S. Navy PRT.  http://www.navy-prt.com/
After the test, we did an obstacle course that consisted of 20 reps of each of these items.
                                           Jumping rope
                                           Jumping Jacks
                                           Ski-mogles
                                           Bale-hops
                                           Shuttle-run
                                           Plank
                                           Side-Plank
                                           Mountain-climbers
                                           8-count body builders
                                           Dips
                                           Star-ups
                                           Flutter-kicks
                                           Leg-levers                                          
                                           V-sits
                                           Crunches 
                                           Russian side-twists
                                           High-knee 
                                           Pull-ups
We did this for time.  After the first round, try to beat your time.

Day 1 Week 7 sets of 22

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count Iron Mikes (plyometric lunges)
                                    4-count bale hops
                                    4-count ski moguls
                                    4-count russion side kicks
                                        _______________________
                3 X                       4-count opposite elbow opposite knee                                
        Standup abdominals       4-count same elbow same knee

Main set:         3 minutes at each of following stations in the following order;
                                        Jump rope
                                        Step-ups
                                        Jumping jacks
                                        Ab-roller
                                        Flutterkick
                                        Calf-raises
                                        Shuttle run
                                        8-count body builders
                                        Iron Mikes
                                        Boxer Shuffle
                                        High knees


Day 2 Week 7 sets of 22

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    4-count Iron Mikes (plyometric lunges)
                                    4-count russion side kicks
                                        _______________________
                3 X                      4-count opposite elbow opposite knee                                
        Standup abdominals    4-count same elbow same knee

Main Set:
                     (A Deck of Cards workout)

                                         Kings are worth           50
                                         Queens are worth        25
                                         Jacks are worth           15
                                         Aces are worth             1

                                         Hearts are                    Push ups
                                         Diamonds are                Crunches
                                         Spades are                   Bicycle Crunches
                                         Clubs are                      Jumping Jacks

                                         Jokers are worth        25 your choice

Go at your own pace.  Make sure your neck is in a neutral positions.  Use correct form.  If 50 is too much to start out with for you, take the Kings out.  It usually takes me about 20 minutes to go through the whole deck. 

        5 sets of             8 pull-ups
                                10 dips
                                10 step-ups
                                10 jumping jacks            for speed.


Day 3 Week 7 sets of 22

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                   
Light run for 1 mile...   
5 x 100 yard sprint intervals for time with 1 minute moving rest between each.
22 push-ups
1/2 mile run
5 x 100 yard sprints again with 1 minute rest between each sprint.
1/2 mile cool down

 Day 1 Week 8 sets of 24

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                         6-count body-builders (Burpies)
                                         4-count russion side kicks
                                         4-count opposite elbow opposite knee                                
                                         4-count same elbow same knee
                                         4-count bale-hops
                                         4-ski-jumps

3 sets of 3 minutes                   Step-ups
                                                Ab-rollers

3 sets of Gluteals                      Fire-hydrants
                                                 Donkey-kicks
                                                 Leg swings            each leg
0ne set of 9 pull-ups

Day 2 Week 8 Sets of 24

Warm-up:                   Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    6-count body-builders (Burpies)
                                    4-count Side-kicks
Main Set: 
Push-ups:                       diamond
                                        regular
                                        wide
3xs                                   above-head
                                        below-shoulders
                                        dive-bombers
                                        type-writers
Ab-stacle course:            crunches
                                        right-side & left side
                                        star-ups
                                        4-count flutter kicks 
                                        leg-levers
                                        GMD
                                        butt-ups
3xs                                   v-sits
                                        atomic sit-ups
                                        H&K
                                        side twists
                                        Obliques    crunches
                                                          leg-levers
                                                          full
                                        4-count oblique turns
 
                                        back-extensions
                                        arm-hollars

                                        Lizard stretch
                                        infants pose

 

Day 3 Week 8 Sets of 24

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                    6-count body-builders (Burpies)
                                    4-count Side-kicks
Run 1/2 mile for time.  Jumping Jacks and push-ups
Run 1/2 mile for time.  Compare times.  Jumping Jacks and Push-ups
Run 1/2 mile for time.  Compare times.  Jumping Jacks and push-ups
Run 1 mile EZ.
Run 1/2 mile for time

 

Day 1 Week 9 Sets of 26

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders
                                         6-count body-builders (Burpies)
                                         4-count Side-kicks
                                         4-count squat-jumps
                                         4-count side-kicks
                                         4-count same elbow- same knee
                                         4-count Ski-mogels
                                         4-count Bale-hops
Main Set: 
Push-ups:                         diamond
                                        regular
                                        wide
2xs                                   above-head
                                        below-shoulders
                                        dive-bombers
                                        type-writers
Ab-stacle course:            crunches
                                        right-side & left side
                                        star-ups
                                        4-count flutter kicks 
                                        leg-levers
                                        GMD
                                        butt-ups
2xs                                   v-sits
                                        atomic sit-ups
                                        H&K
                                        side twists
                                        Obliques    crunches
                                                          leg-levers
                                                          full
                                        4-count oblique turns

 
Day 2 Week 9 Sets of 26

Warm-up:                    Windmills

                                    Cherry-pickers

                                    Press-press-flings

                                    Jumping-jacks

                                    8-count body-builders

Push-up wake-up:                      as many as you can in one minute (goal is 100). 
                                                  one minute rest.
                                                  as many as you can in one minute (goal is 100). 
                                                  one minute rest. .
                                                  as many as you can in one minute (goal is 100). 
                                                  two minute rest.
                                                  three back to back 1 minute push-ups
                                                  these are really are really slow at :15 sec 1/2 way down,
                                                  :30 sec all the way, :45 sec 1/2 way up, :60 sec all way up, repeat.

Sit-up wake-up:                      0-15 degrees set of 10
                                               15-45 degrees set of 10
3x                                           45-90 degrees set of 10
                                               0-90 degrees set of 10

3 x 10 pull-ups
                           
Day 3 Week 9

Final Test Day

1-2-3 Pyramid workout:

Start with
1 pull-ups, 2 push-ups, 3 sit ups, then 2 pull ups, 4 push-ups, 6 sit-ups, then 3 pull-ups, 6 pushups, and '9 sit-ups. Pull-ups will increase by one, push-ups by 2's and sit-ups by 3's.

Pull-ups:             1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1                = 110
Push-ups: 2,4,6,8,10,12,14,16,18,20,20,18,16,14,12,10,8,6,4,2       = 220
Sit-ups:   3,6,9,12,15,18,21,24,27,30,30,27,24,21,18,15,12,9,6,3    = 330

Use correct form vary your grip on push-ups and pull-ups.  Vary your speed as well.  Your muscles will adapt to your speed and quantity.  Sometimes you need to shock them with something new inorder to wake them up.


Any questions refer to Contact Us page.
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