Lots of people have asked about the best way to track workout progress with the iPhone App. While there are whole apps that specialize in all sorts of tracking/logging, this app focuses more on providing the workout regimen and inspiration for days you cannot or do not want to go to the gym.
That said, we have developed a simple and easy way for you to track all of your bodyweight workouts. Just use the “Send to Friend” button to email your workout to yourself, record the amount of time it took (or number of rounds/reps), and you’ll have a workout log right inside your email (we recommend Gmail).
One of our users asked today, “what is a jailhouse ten?” Since we don’t have an info page for this inside the app itself, I wanted to put up a blog post explaining this workout routine.
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
Do 10 burpees
Walk across the room and back
Do 9 burpees
Walk across the room and back
Do 8 burpees
Walk across the room and back
Do 7 burpees
Walk across the room and back
Do 6 burpees
Walk across the room and back
Do 5 burpees
Walk across the room and back
Do 4 burpees
Walk across the room and back
Do 3 burpees
Walk across the room and back
Do 2 burpees
Walk across the room and back
Do 1 burpee
(A jailhouse 10 squat thrusts or pullup workout would be the same sequence of sets/reps/rest, with a different exercise instead of burpees.)
The Jailhouse Ten workout is named so because it’s a great workout to do in your prison cell. For those of us not in prison (hopefully all of us here), this is also perfect for the hotel room, basement, or parking lot.
I also usually add some leg raises and occasionally lunges to the
warmup. And, of course, if the warmup is too tiring, scale it down to
sets of 5 or 3 reps as necessary. The idea is to go through lots of
basic movements using just your body weight.
For cool down, I would recommend some dive bommber pushups,
stretching, and any sort of yoga type moves you may enjoy.
I’ve Got a question: I’m supposed to do as many rounds as possible of 20 squats and 5 pushups. Do I rest between exercises? Do I rest after doing a set of each? Do I not rest at all? If I do rest how long is a rest for? Sorry for all of the questions but I want to do this right.
Great question. Here is the answer:
Rest as long as you need to between sets, however, keep rest to a minimum. When I do this workout (called AMRAP, as-many-rounds-as-possible in X minutes), I usually do not rest because that would mean accomplishing fewer sets and a lower score.
You may want to benchmark yourself for the first 5 minutes. Eg, suppose you complete 6 sets in the first 5 minutes and the total workout is 10 minutes. Try to do 6 more in the next 5 minutes, which will be challenging because you’ll already be tired.
There’s a brand new Tabata Timer with visual and audio queues for work and rest intervals. The entire screen goes green during work periods, and then goes red for rest periods, so you can use the timer even if you don’t have headphones plugged in.
Offline Video Demos
There are video demos embedded inside the app, viewable even when you are in offline mode. Now you’ll always know what knees-to-elbows are.
Past Workouts
You can now view past workouts. This was our most requested feature, so enjoy!
Get the Workout of the Day iPhone App + Tabata Timer here.
We just redesigned the Workout of the Day website with a fresh WordPress theme that makes all the info about pushups, pullups, burpees, and all the other bodyweight exercises you love a lot easier to find.
We also improved our exercise reference library with YouTube videos about burpees, pistols, knees to elbows, and all the other exercises that comprise our circuit training and daily exercise routines.
Expect to see more updates soon. This is only the beginning…
Today was the first time I used this program. After a few days of debting on weither of not to get it, I am glad I did. But, tomorrow, when I wake up sore, I will thank you again
There are no more excuses! Here are 365 workouts to pump YOU up with no gym or weight training equipment at all!
Our exercise routines are designed to work anytime, anywhere. All you need to start this program is your body, a piece of ground, and about 10 minutes a day.
Blasting through a one of our burpee workouts in your living room in 10 minutes will leave you gasping for air, twice as powerful as the typical 3×8 sets of bench press baloney that most gyms encourage, and five times as fit as if you had simply jogged two miles.
By performing constantly varied routines involving pushups, burpees, sprints, pullups, situps, jumping, squats, lunges, and other bodyweight exercises in circuits and high intensity intervals you’ll shed weight, hone your body, and develop the strength of a lion. These primal movements will have you performing like your hunter-gatherer ancestors, with a level of functional fitness that aids you in everyday tasks like moving furniture and carrying your kids around.
Many of these routines are inspired by Pavel Tsatsouline’s advice in Naked Warrior and by the Crossfit philosophy. Exercise should be functional, high intensity, and high power, maximizing the amount of work you do in a short time period. Our sprint routines and Tabata high-intensity intervals are perfect for busy go-getters who exercise in order to achieve results who don’t want to waste time small talking at the local Globo-Gym with the scrubs.
Simply by purchasing this app you’ll be twice as badass as you were prior to owning it. Plus, you’ll be entitled to free updates and get access to our community forums.
Toss your dumbells in the dumpster and hop to it!
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We just submitted to the store, so the app will be available soon…
