Workout of the Day » faq

Track Workouts on iPhone and Log Your Performance

admin — Sat, 09 Jan 2010 03:57:37 +0000

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).

What is a Jailhouse Ten?

admin — Sat, 24 Oct 2009 22:58:10 +0000

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.

As Many Rounds As Possible in X Minutes (AMRAP) – Q & A

admin — Tue, 28 Jul 2009 11:27:57 +0000

This morning, someone emailed me this question:

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.