A Circuit Training For the Whole Body In Just 15 Minutes

The beauty of this circuit is that it can be done pretty much anywhere, in 15 minutes, with nothing more than your body weight.  It hits the slow twitch muscles that build endurance.

300 muscles – in three moves

Do 10 reps of each exercise, and complete as many circuits as you can in 15 minutes. Rest briefly when you need to, and resume working until the time is up. As your conditioning improves, increase reps or decrease the amount of rest.

Body-Weight Squat

Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up.

Judo Pushup

Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now reverse the movement and return to the starting position.

Note on the Judo Pushups it is an ancient Indian exercise also mentioned in Yoga called : SURYA NAMASKAR.

SURYA = Sun
NAMASKAR = Bowing down in greeting someone.

“Suryanamaskar” and its not straight down and straight up its actually a circular movement, you go down and (almost nose touching the ground) and with the same pace stretch up, this exercise tones up every muscle in your body.  Strive for a full extension at both ends of the movement.  Most of the strain you will feel on the negative portion of the move.  Throughout the move you will be placing your body under tension.  It should be noted your not racing against anyone who is working out with you.  Do not sacrifice form for speed.  Be honest with yourself and do the full movements.

 

Sprinter Sit Up

Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That’s 1 rep.

Find it on “train my fingers for battle”

 

Navy SEAL Fitness Test Breakdown

Swim 500 Yards

Maximum time allowed is 12 minutes, 30 seconds — but to be competitive, you should swim the distance in at least 8 to 9 minutes, utilizing only the Combat Swimmer Stroke, sidestroke, or breast stroke.

Push-ups

Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score. Do not pace yourself. Push as many push-ups out as fast as you can, but do not neglect proper form or the SEAL instructor will not count them. (Rest 2 minutes, then move on to the next exercise.)

Sit-ups

Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. PACE yourself! (Rest 2 minutes.)

Pull-ups

The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive.  (Rest 10 minutes).

1.5-mile run

Wearing boots and pants, the maximum time allowed for this one is 11 minutes, 30 seconds, but you should be able to cover the distance in 9 to 10 minutes to be competitive. Pace yourself: do not start off too fast on the first lap.

Abdominal fitness test

Having a strong abdominal core is essential for most sporting activities and as such its always useful to test the fitness of your abdominals.

You can easily test how strong your abs are by taking this simple abdominal fitness test. The goal is perform as many simple abdominal sit ups  in one minute as you can.

Start by lying on your back, knees bent, elbows bent, hands gently touching the side of your head. Lift up until your elbows touch your knees, then lower until your shoulder blades touch the mat – repeat. Continue either until you can do no more, or until the minute is up.

Dependent upon your fitness level, you may decide to simply lift your shoulder blades and head 6 – 8 inches off the floor, its essential that you work within your own fitness limits, making a note of what method of sit up you use and how many you can perform.

Whatever method of sit-up you use, its essential that you perform the exercise under control, avoid pulling on your head, or letting your pelvis come off the floor. Focus on using your abdominal muscles to perform the test rather than using poor technique and momentum.

Having a partner assist you with this test will help you with both timing and also counting only the good repetitions. Its far to easy to start with good form and then slowly let poor technique come in. Avoid poor technique by only having your good reps count.

Your timer can also help you by informing you as to how much time you have left, i.e. 30 seconds left then last ten seconds etc. By doing this you will hopefully be able to work at a steady pace for the full minute.

Check the chart below to see how you rate!

MEN	POOR	AVG	GOOD	EXCEL’T
18 – 35	< 20	21 / 35	36 / 50	51 +
35 – 50	<15	16 / 30	31 / 45	46 +
50+	<10	11 / 25	26 / 35	36 +

WOMEN	POOR	AVG	GOOD	EXCEL’T
18 – 35	<15	16 / 30	31 / 45	46 +
35 – 50	<12	13 / 26	27 / 38	39 +
50+	<10	11 / 19	20 / 29	30 +

As an example a 32-year old woman manages to do 40 sit ups – according to the chart, this would rate her abdominal strength as good.