Daily Workout #11

Bear In The Mountains  > calisthenics, daily exercise, training >  Daily Workout #11
2018-09-20 Chris 0 Comments

The following exercise took me about 44 minutes to complete. Your time may vary depending on the the duration of breaks in between exercises.

Focus

Today’s exercise will be focused on cardio and full body calisthenics.

Routine

Began with a few leg stretches for about 2min in preparation for the circuit below.

ExerciseSetsDurationRest DurationNotes
Jump Rope645sec15secwarm-up
Stretch13-5min
Lunges640sec5sec1, see notes
Jumping Jacks640sec5sec1, see notes
Bodyweight Squats640sec5sec1, see notes
Burpees640sec5sec1, see notes
Push-Ups640sec5sec1, see notes
Planks640sec5sec1, see notes
Rest12min
Standing Bicycle Crunches1030sec5sec

Notes:

  1. Performed the circuit 6 times with a 5sec rest in between rounds. I used the Interval Timer App for tracking this portion (screenshot below).

To progress in difficultly, consider increasing the sets for each cycle, extend the exercise duration or decrease the rest duration.  This back to back interval training will work your cardio, especially if you further decrease the rest interval between sets or increasing the work interval time.

If you can’t perform the exercise for the stated duration, consider increasing the number of sets while reducing the duration for each set. The goal would be to complete the total time (ie 6x1min = 6min), regardless of the number of sets it takes you.

Interval Timer App

For keeping track of the intervals, I use the “Interval Timer” on the Google Play app store. It is FREE and pretty basic/easy to use. Link here.

6 rounds of 6 exercises at 30secs per with 5sec rest

Previous Daily Workouts

Don’t have a jump rope? Here are some suggestions

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