Sun (Swim/NSP day)
Swim (1200+ yards), SCR, NSP* (1-10-1 pull-ups, 2-20-2 push-ups, 3-30-3 abs, 4-40-4 squats), and Stretching (10+ min)
Mon (Swim/Bike day)
Swim (1200+ yards), Bike (60+ min), SCR**, and Stretching (10+ min)
Tue (Swim/Run/CT day)
Swim (1200+ yards), Run/Stair/Treadmill (30+ min), SCR, CT *** (push-ups & abs), and Stretching (10+ min)
Wed (Swim/CT day)
Swim (1200+ yards), SCR, CT (legs and abs), and Stretching (10+ min)
Thur (Swim/Run/CT day)
Swim (1200+ yards), Run/Stair/Treadmill (30+ min), SCR, CT (pull-ups & abs), and Stretching (10+ min)
Fri (Swim day)
Swim (1200+ yards), SCR, and Stretching (10+ min)
Sat (Swim/Bike day)
Swim (1200+ yards), Bike (60+ min), SCR, and Stretching (10+ min)
LEGEND:
*NSP=Navy Seals Pyramids (intense calisthenics routine based on Navy Seals pull-ups, push-ups, abs, squats routine)
**SCR=Speed Calisthenics Routine (25 diamond pushups, 12-20 pull-ups, 25 knives abs, 25 squats with 2X20 lbs weights, 25 curls with 2X20 lbs weights, and stretching routine)
***CT=Calisthenics Trainer (alternate push-ups, pull-ups, legs, and abs in intense, till failure routines)[/vc_column_text][/vc_column][/vc_row]
Weekly Routine: Sunday Afternoon Workout
Part I: Navy Seals Pyramid
1 pull-up, 2 push-ups, 3 sit-ups
2 pull-ups, 4 push-ups, 6 sit-ups
3 pull-ups, 6 push-ups, 9 sit-ups
…
(n+1) pull-ups, (n+1)x2 push-ups, (n+1)x3 sit-ups
Peak at:
10 pull-ups, 20 push-ups, 30 sit-ups
Then, work backwards to last set:
1 pull-up, 2 push-ups, 3 sit-ups
Total: 100 pull-ups, 200 push-ups, 300 sit-ups
Part II: Cardio
10-45 mins run, bike or swim
]]>Add 30 minutes (or more) of cardio (swimming, biking, running), and the workout experience is now complete.
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Here is my opinion. If you exercise the abs intensely (and for more than 20-30 minutes), then limit workout frequency to 2-3 times per week. Otherwise, if 5-15 minute long workouts, you can safely engage daily.
Note: Make sure you exercise your lower back too. Proper balance between abdominal and lower back muscles is key to proper posture and overall wellness.
]]>- 25-100 push-ups
- 12-25 pull-ups
- 25-100 sit-ups
- 25-100 squats
Many people might think a cardiovascular workout can be quite boring. What if you were told it can not only improve your appearance, but it can boost your brain power, reduce the severity of preexisting conditions, improve your mood, and make a next day workout easier?
According to an article from the LeaderPost, cardiovascular exercise can help you burn calories, which is a healthy way to lose weight thus improving your overall physical appearance. Aside from the common benefits of cardiovascular exercise, it can actually help increase your brain power. During exercise the brain is receiving a number of different chemicals that promote better decision making, improved memory and problem solving.
Cardio can be quite helpful for people who suffer from preexisting conditions like arthritis. The act of swimming can be excellent because it “keeps joints moving while strengthening muscles surrounding those joints.” Studies have also shown that cardiovascular workouts can help lower blood pressure.
Cardiovascular exercise can also improve your mood greatly. When exercising, the chemical serotonin is released to the brain, which can help alleviate feelings of depression and fatigue. Moreover, people who have high anxiety can benefit from cardio exercise as well.
In addition, cardio workouts can help prepare you for subsequent workouts. They deliver “more oxygen rich blood to muscle tissue, aiding in tissue repair and recovery.” This will help your body recover much faster so you can have a more effective workout the next day.
I am a proponent of daily cardiovascular exercises. I strongly recommend swimming in order to receive all the benefits of a cardio workout in a medium that doesn’t tax the joints and the body. I like the fact that swimming can actually be quiet relaxing and peaceful (when not engaged in intense sprints or low-rest interval sessions). The minimum impact in swimming enables me to workout for longer durations. I hope you too will embrace swimming as an effective and fun cardiovascular routine.
]]>250 free warm up (breath 3)
250 breaststroke
250 free drills mix
250 kicks mix (free, fly, breast)
500 free (timed)
250 free sprints (100, 75, 50, 25)
250 free cool down (breath 3)
200 yards cool down.
Notes:
1600 m (32 laps on 50 m pool) = 1,750 yards (70 laps on 25 yard pool).
Goal by Dec 31st: swim 1,750 yards (1 mile) in sub 30.
Sub goal: weekly workout for the 1,750 yards – improve weekly by 5-10 seconds. Start sub or at 33:30 on 9.3.13. Aim for 33:20 or faster for 9.10.13.
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Swimming Workout 08.21.13
1,200 meters (45 mins)
200 m free (breathe three) warm up
100 m fly
100 m free sprint
100 m breast easy
50 m free sprint
50 m breast easy
50 m free sprint
50 m breast easy
25 m free sprint
25 m breast easy
25 m free sprint
25 m breast easy
25 m free sprint
25 m breast easy
25 m free sprint
25 m breast easy
100 m fly
200 m free (breathe three) cool down
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Morning
Pull-ups and push-ups warm up
2,000 meters (90 minutes)
250 free warm up
250 free long hip driven breathe every 3
250 free sprints shoulder driven (100, 50, 50, 25, 25)
250 free kicks with fins
250 fly with fins
250 breast
250 free drills
250 free cool down