Calisthenics

CrossFit

Workout of the Day (WOD) 2014-12-06

1 min: burpees
1 min squats
1 min sit ups

Push up

Proper hand position is like your getting up from lying on the ground on your tummy

Sit up

Butterfly your legs, support your lower back with a small cushion.
Lie down with straight arms beside your ears and your head resting on the floor
Sit up until your arms go past your thighs / touch your toes

Pull up /Chin up Progressions:

Lower bars / rings until they are below shoulder level. Do pull up motion. Easier: stand up more, harder: lean back until horizontal.
Using bands, tie bands on bar. Place feet/foot on bands and push on bands while doing pull up. Different bands can vary difficultly.

15-minute workout routine

Source: Nomad’s 15-minute workout routine, promotional game article with image of workout on 2020-04-29

If you have any pre-existing medical conditions that could put you at risk of an injury, please refrain from trying it out. Stay home, stay safe, stay fit.

Repeat the routine 3 times over, with increasing intensities:

MILD – Warm-up pace
INTENSE – Speed things up, without going overboard
INSANE – AS FAST AS YOU CAN Always choose form over speed.

If you start losing composure and precision in your movements, then it’s time to take a break. Have a glass of water next to you for hydration, and a towel for the planks.

JUMPING JACKS – 30 seconds Jump up and down, closing and opening your legs repeatedly. Your arms lift when you open your legs and come back down when you close them. Keep the arms straight, bend the knees slightly to land softly. SQUATS – 30 seconds Open your legs, not too wide. Bend your knees while pushing the butt back. Keep the back straight, and the knees behind the toes.
PLANK SIDE-CRUNCHES – 30 seconds Get into elbow-plank position. Lift and bring your right leg to your right side, at the hip level, as if you wanted to bring your knee to your elbow. Bring it back down and alternate the with the left leg repeatedly.
MOUNTAIN CLIMBERS – 30 seconds Get into the full plank position, with the arms straight. Bring your right leg to your right elbow, squeezing the abs to keep the feet from touching the ground. Then switch sides - left knee goes to the left elbow – and repeat.
HEISMAN – 30 seconds Open your legs, bend the knees and lean slightly forward. From there, lift your legs right and left, jumping from side to side. Keep the abdominal belt tight, bend the knees to land.
HIGH KNEES – 30 seconds Keeping the back straight, alternate lifting your knees to hip-level. Do not lean back, lift with your abs, use your arms for stability.
BUTT KICKS – 30 seconds Run in the same spot, lifting your heels further back as if you wanted them to hit your butt. Keep the back straight, lean slightly forward.
PUSH-UPS – 30 seconds Get into full plank position. Place your hands below your chest, at a distance slightly wider than your shoulders’ width. Then bring your chest down, 2-3 centimetres above ground, and back up. If you are new to push-ups, we recommend you start on your knees.
SKI JUMPS - 30 seconds Bring the feet together. Bend your knees, push your butt back. From there, jump side to side, as if skiing down a slope. Keep facing forward at all time, do not twist. Jump from the bottom, use your arms for stability and impulsion.