New work out

[nativelover]

ive been doing exclusive body weight training; pushups (with 45 plate on back) pullups, sit ups, dips (with 45), running, lunges, ect...

well i needed to switch it up a bit (due to the platou effect on a few of my workouts).

so i do 30's.

it goes like this:

30 jumping jacks, followed by 30 pushups immediatly followed by 30 situps. once done with the situps get back up and do 25 jumping jacks, 25 pushups, 25 situps. then 20, 15, and 10. once down to 10 it goes 9,8,7,6...1.

how to make it harder? just move your arms instead of jumping jack (less momentum and works shoulders more), do pushups slower, follow situps by a 15 second foot raise (lay on back and hold feet 6-8" above ground for 15 sevonds each time)

i do this then either go running, pick up a basket ball game, or do chest, shoulder and tri workout then end it with another set of 30's.

Try it! the hardest part is pushing out that second set of 25...

 

[water_baby83]

Sounds like a wicked workout. I have two workouts I rotate daily....

#1
50 crunches 4 ways - (50 for each oblique, 50 with legs open and elevated 8-10" from ground, and 50 with legs together and straight on the ground) - Total 200

50 "Froggies" - ok so that's just what I call them but I kid you not, if done correctly, you will feel the burn. (Great for inner and outer thighs!)
Lay on your back, lift legs and place soles of feet together, legs straight. Bend knees and bring towards chest keeping heels together but allowing knees to part (making your legs look like you are squatting - Like a frog), as you lift legs back up to straighten, keep your hands on the inside of your knees and apply slight resistance. After about 20 of these, you'll feel it!

20 Push-ups - Yes I do the "man" kind. Military brat here.

15 minutes on elyptical (Sp?)

1/2 mile on treadmill

Random Tumbling (Gynmastics)

30min lap swimming


#2

30 min lap swim

Leg Press

Free Weights

"Booty Crunches" - Just my term. On all 4's. This is a combo I made. First is to extend one leg straight behind you, keep it lifted and bend at the knee, straightening out slowly for 20 reps, repeat on other side. Next, keep leg elevated and straight and lift behind you about 6 inches above your natural alignment and then lower to starting point. Should keep leg aligned with hip when not lifting, don't let it drop. The are short rapid reps - 40 each side. Then - and these are the ones that hurt - stay on all 4's, bring legs together, and keep knees bent. Lift your thigh outwards towards the ceiling until it is level with your back/hips. Don't strain to go higher because you will hurt yourself. Don't go lower because it will not be as effective. to get a mental of what it looks like imagine how a male dog "marks", only remember to keep leg bent at 90 degree angle. 30 on each leg.


And saturdays I scarf pizza and Taco Bell.

 

[nativelover]

Sounds like a wicked workout. I have two workouts I rotate daily....

#1
50 crunches 4 ways - (50 for each oblique, 50 with legs open and elevated 8-10" from ground, and 50 with legs together and straight on the ground) - Total 200

50 "Froggies" - ok so that's just what I call them but I kid you not, if done correctly, you will feel the burn. (Great for inner and outer thighs!)
Lay on your back, lift legs and place soles of feet together, legs straight. Bend knees and bring towards chest keeping heels together but allowing knees to part (making your legs look like you are squatting - Like a frog), as you lift legs back up to straighten, keep your hands on the inside of your knees and apply slight resistance. After about 20 of these, you'll feel it!

20 Push-ups - Yes I do the "man" kind. Military brat here.

15 minutes on elyptical (Sp?)

1/2 mile on treadmill

Random Tumbling (Gynmastics)

30min lap swimming


#2

30 min lap swim

Leg Press

Free Weights

"Booty Crunches" - Just my term. On all 4's. This is a combo I made. First is to extend one leg straight behind you, keep it lifted and bend at the knee, straightening out slowly for 20 reps, repeat on other side. Next, keep leg elevated and straight and lift behind you about 6 inches above your natural alignment and then lower to starting point. Should keep leg aligned with hip when not lifting, don't let it drop. The are short rapid reps - 40 each side. Then - and these are the ones that hurt - stay on all 4's, bring legs together, and keep knees bent. Lift your thigh outwards towards the ceiling until it is level with your back/hips. Don't strain to go higher because you will hurt yourself. Don't go lower because it will not be as effective. to get a mental of what it looks like imagine how a male dog "marks", only remember to keep leg bent at 90 degree angle. 30 on each leg.


And saturdays I scarf pizza and Taco Bell.

sounds like your one toned up girl! those crunches would kill me! lol. i used to do 200 a night, but after a few months of slacking off on my core, everything seems harder!

i scarf whatever i can get my hands on everyday! lol

 

[beex215]

motivation is down alot for lifting lately.ive only been doing the big 3.bench,squat,deadlift.somehow ill try and find my way back into my full splits.

 

[rmorse]

Here is my workout plan:

I usually put in about 2 hours on Halo 3. VERY TIRING.

After that, I usually have to ice down my thumbs.

I take a breather doing Forza 2 for 30 min or so.

I occasionally rotate Forza 2 with Elder Scrolls IV.

Try it out! Its fun, and gives you a HELL of a workout

 

[Adam-011]

Well I have a Very Hard work out schedule.... WC once a week.. That will do.