cheapo wrote:SF uses 3 basic exercises:
SF works on a 3-day rotation.
- If you can't do a pull-up, substitute 3 body rows (youtube) for 1 pull-up.
- A good comparison of perfect dead-hang pull-ups and kipping pull-ups (.wmv). A perfect pull-up has no motion in the lower body. The chest touches the bar, the head is held back, the eyes are directed straight up. It's good to know what proper pull-up form looks like, but you'll need to do kipping pull-ups in SimpleFit.
- "Air-Squats" (.mov) ie. no weights
- Day 1 (endurance):
As many rounds of the prescribed exercises as possible in 20 minutes
At Level 1 that would be as many sets of:
...as you can do in the allotted time.
- 1 pull-up
- 2 push-ups
- 3 squats
- Day 2 (strength):
5 rounds, for time
At Level 1 that would be 5 rounds of:
...with approximately 3 minutes rest between rounds. Do not count your rest time in your total time.
- 2 pull-ups
- 6 push-ups
- 10 squats
- Day 3 (judgement)
1 round, for time
At Level 1 that would be 1 round of:
...done in that order. Take as many rest breaks as you need, but be advised, rest time is counted on D3.
- 10 pull-ups
- 21 push-ups
- 21 squats
When you can manage the prescribed exercises in less than 5 minutes, you move up to the next level.
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