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 My training, need feedbacks

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TSRonin_Amin
post Feb 22 2010, 06:05 PM, updated 16y ago

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not sure if posted in the right section but... tongue.gif
my own workout,(its supposed to be compact with minimal time)
aims, increased fitness, endurance, strength, fat-loss, increased flexibility and height

cardio workout-stationary bike or jogging- 2 mins
warm ups- chest stretch, arm reachover, spinal rotation-1 min
jumping jacks-1 min
push ups-1 min
rest-30 secs
bicep curl-1 min
shoulder press-1 min
rest-1 min
sissy squats-1 min
step jog-2 min
bicycle sit ups-1min
rest-1 min
cardio wo-1 min
jumping jacks-1 min
leg lift-30 secs
dips-30 secs
bent row-1 min
rest-1 min
sit ups-1 min
skipping-100 reps
jumping as high as you can-10 reps
cool down,-calf stretch, quad stretch, chest stretch, tricep stretch, shloulder stretch, adductor stretch, prone hamstring stretch, abductor stretch,
prone glute stretch, hip flexor, splits, leg pikes

sorry if its a bit messy, or if its in the wrong section, hopefully will be getting feedbacks, thanks in advance
DEVICLOT
post Feb 22 2010, 06:16 PM

Wut?
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I think your workout should be counted in reps and sets other than duration.
TSRonin_Amin
post Feb 24 2010, 10:03 PM

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the workout is designed to be compact, so duration would be preferred instead of reps.
-Dan
post Feb 24 2010, 10:59 PM

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Why not try out some barbell/dumbbell complexes?
TSRonin_Amin
post Feb 25 2010, 07:53 PM

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i dont have a barbell... just make do with what i have
-Dan
post Feb 25 2010, 07:59 PM

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Then you've got to have dumbbells, right? How else do you do curls, shoulder presses and rows?
pizzaboy
post Feb 25 2010, 07:59 PM

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IF you're trying to build a house, you build a solid base first. Then add height. And then add extras and deco. Yours is a combo of everything with no goal.
likimikuku
post Feb 26 2010, 03:53 PM

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Dear TS,

am understand you type of training.

I think your workout is more like minimum of what used to call beginner commando training.

believe me, it is not easy. i tried it, is fun but it is not easy..

may be you should try this(i copy this):

Indoor bodyweight workout warm up:
Quick 3-minute jog
Arm circles 30 seconds each way (forward and back) while hopping back and forth on toes.
20 Bodyweight squats
20 toe raises
20 jumping jacks
20 pushups

Stretches:

Chest- arm against wall
Lunge side
Lunge front
Low squat
Forward calf and hip flexor
Bent over lower back and hamstring
Cross body back and shoulder

Workout exercises and sequence:

Push ups continuous for one minute, hold the top position if you cannot continue.
Sit-ups continuous for one minute, hold the top position if you cannot continue.
Pushups 20 repetitions (reps)
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Body weight squats 1 min
Bodyweight V-ups 30 seconds (sec) This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
Alternate forward lunges 1 minute (min)
Bodyweight V-ups 30 sec
Burpee's 30 seconds From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead.
Side to side lunge

-Break for one minute-

Skip rope for one minute
Bodyweight squats 1 minute
Bodyweight V-ups 30 sec
Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough.
Bodyweight V-ups 30 sec
Side to side lunge 30 sec

-Break for one minute-

Skip for one minute
Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15
Arm circles 30 sec forward than back
Pushups 10
Arm circles 30 seconds forward and back
Skip one minute
Bodyweight V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are pulled in and shot back at the same time.
Jumping jacks 1 min
Bodyweight V-ups 30 sec
Knees high jog 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side

-Rest 30 seconds-

-Finishing ab routine-
Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch.
Crunches x20
Static hold bridges for 1 minute. Basically a pushup position but your bodyweight will be resting on your forearms instead of your hands, just hold it!
Repeat circuit 3 times with no rest.

 

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