beginners looking for a start
i found this workout online.
no real weightlifting, but for those who are just starting out and would like to lose a few pounds,tone up, and get in some kind of shape to "show face" in the gym… this could be a good workout to try for about 4 or 5 weeks. (dont half-ass the workout, and keep the diet clean!)
**note on the bottom
Pushup/Crunch Superset:
Repeat 10 cycles of:
- 10 regular pushups
- 10 crunches
- 10 wide pushups
- 10 crunches
- 10 tricep pushups
- 10/10 Left/Right crunches
Leg / ab Superset:
Repeat 5 cycles of:
- 20 squats
- 20 crunches
- 10 lunges per leg
- 10 crunches
- 20 calf raises
- 20 crunches
Running or Walking!
How much running or walking can you do in 20-30 minutes? Some people can run 3-6 miles or walk 2-3 miles in that time period. Try this one if you want to run.
Running
4 Mile Track Work:
- Jog 1 mile in 7:00-8:00
- Three sets of 1/4-mile sprints in 90-100 seconds
- Jog or walk - 1/4 mile
Six sets of:
- Sprint-1/8 mile
- Jog - 1/8 mile
Or you can mix the two types of exercise together and do what I call a Spartan Run.
Spartan Run:
- Run 1 mile
- 100 pushups in as few sets as possible
- 100 crunches
- Run 1 mile
- 75 pushups in as few sets as possible
- 75 crunches
- Run 1 mile
- 50 pushups in as few sets as possible
- 50 crunches
** if youre feelin spunky and want some more results you’d do the push-ups/abs & legs in the same workout.
**im going to make the people in my squadron do the spartan run for a PT session
February 26, 2009 at 8:38 am
Good stuff. When I started out I definitely wanted to make sure I was in somewhat decent shape before I joined a gym. Er, why? Isn’t that what the gym is for? All I did was pushups though. I was a moron.