Daily Workout Friday 12/6
December 8th, 2013
Daily Workout Friday, December 6th

Let me tell you--this workout was short but that made it tough for me to keep pushing hard the entire time. Try to get each set of reps unbroken and if you need to rest only take a few seconds rest at a time! These workouts are meant to be hard, but I think you can handle it considering they are also under ten minutes and then you're done with your entire workout for the day!
Enjoy. :)




Strength: 1 x Max low plank hold


30, 20, 10 reps for time of:
Squats (no jumping if you're a beginner!),
Plank jumps,

You do: 30 squats, 30 plank jumps, 20 squats, 20 plank jumps... etc until you finish with 10 plank jumps. You do this as fast as possible while maintaining good form.

Record total time and post it to the comments below.


Strength: 1 x Max low plank hold, 1 minute rest, followed immediately by another 1 x HIGH plank hold THEN Immediately start the conditioning workout as described below.

40, 30, 20, 10 reps for time of:
Squats (try for jumping squats on every rep!),
Plank out/in jumps,

You do: 40 squats, 40 plank jumps, 30 squats, 30 plank jumps... etc until you finish with 10 plank jumps. You do this as fast as possible while maintaining good form.

Record total time and post it to the comments below.



3x5 BENCH Press, (3 sets of 5 reps, rest 3-5 minutes between sets)

*If this marks the start of your linear progression for the BENCH PRESS. You want to perform this exercise at a weight you are very comfortable with for all 3 sets of 5 reps. The idea is that this weight should be 30lbs or more under your max weight for 3x5 Bench Press. If you are new to lifting, I recommend you start with an empty barbell ONLY (45lbs) or even do this with light dumbbells, maybe 10lbs in each hand. Focus on form.

*If you've previously been following my program and have already started your linear progression, you should add 5lbs to your previous lift. Comment on this post if you are confused/have questions about how a linear progression works

50, 40, 30, 20, 10 reps for time of:
Jumping Squats,

You do: 50 squats, 50 Burpees, 40 squats, 40 burpees... etc until you finish with 10 burpees. You do this as fast as possible while maintaining good form.

Record total time and post it to the comments below.
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August 26th, 2017 4:30 pm
“Adoro viaggiare in Segway”. Il modo migliore per cadere in amore con Verona in nessun tempo!
Quando si dispone di un breve tempo a coprire una citta, questo e un ottimo modo per farlo. Mi e piaciuto molto il nostro tour e guida. L'audio e stato un po' difficile, ma la guida li ha tenuti lavorando. Quando il suo caldo, questo e un ottimo modo per andare in giro e stare un po' fredda. Verona e una citta facile accesso per segway intorno. Abbiamo visto tutti i principali siti e ci hanno dato una buona sensazione per il layout della citta. Siamo stati in grado di tornare a pochi posti il giorno successivo per un po' di tempo.

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August 7th, 2017 5:30 am
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Segway is safe. Anyone over the age of 12 can join our tours, except for pregnant women. Apart from these cathegories, we encorage people of every age to try Segway, because this self-balancing object can really make your experience in Verona much more delightful! In fact, if it is hot, you will enjoy some fresh air and avoid to sweat; if it is cold, you will have the possibility of staying outside the least possible time. It is proved that our 2 hours tours show you what you will see in 6 hours walking!

All the tours start with a little training on how to use Segway, because for us safety is the priority. However, we experienced that it takes just a little practice to master on Segway! There are no required skills and, in particular, no need to be able to bicycle. There will always be a tour leader with you, guiding the whole group, so that you can enjoy the view and the tour of Verona. Audioguides (available in different languages) will provide the information you need to fully comprehend the history and architecture of our main monuments, squares and buildings.

In particular, our 2 hours tour will show you: Piazza Bra, one of the biggest squares in Italy, with the Arena, the famous Roman amphitheatre; we will then take Via Oberdan in order to see Portoni Borsari, one of the ancient entrance of the Roman city; we will firstly explore Piazza Erbe and secondly Piazza Dei Signori, two squares full of symbols and buildings with enchanting beauty, and then see Arche Scaligere. Heading to the Duomo, Verona’s Cathedral, we will pass by Santa Anastasia, next to the Conservatory of music; after that, we will have a break on Ponte Pietra, the bridge with the breathtaking view of the Roman Theatre and San Pietro Castle (and much more). On our way back, we will stop at Juliet’s house, so that you don’t forget to take pictures and write your names on the walls! We will conclude our tour with Castelvecchio, the Scaligeri castle and enjoy its amazing view of Verona.

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DIRECTIONS: We are located in Piazza Cittadella 11b, very close to Piazza Bra, the main square with the Arena.

From Piazza Bra you can arrive at our office on foot (3 minutes): pass under the arch of the gateway with the big clock (Portoni della Bra) and walk through Corso Porta Nuova for approximately 100
Gail Teuschler
March 31st, 2015 9:46 pm
I am recovering from a torn rotator cuff. what exercise can i substitute for push ups in the beginner program? I am 55, 65 pounds overweight (recently lost 17) and trying to get back into shape. A few years I could do this no problem, before I had some injuries, and as a result gain weight (and then some). I want to get back into shape, but don't want to hurt myself, that will only set me back, and I don't heal as quick as I used to!
February 12th, 2015 5:12 pm
I started with the beginners version, how long do you thing I should stay on this before moving up to the intermediate version? Love your enthusiasm in the program Sarah! I will keep going for sure and hopefully get my mum and sister onboard too.
December 11th, 2013 11:56 am
I didn't time myself, but the intermediate made my legs feel like Jell-o! I'll be checking daily from now on! I love when you find great things online! Keep up the good work!
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