Introduction
I pick one warm-up, do the ab routine, then I pick one from weight routine or body-weight training. I am working on adding stretching at the end when the muscles are warm, but do not have routine that I love for that yet. The whole workout takes just over an hour. I am considering adding Olympic lifts to the routine.
My goal is to loose some weight and build muscle simultaneously. Feel free to use these workouts and adjust them to your desired difficulty level (add or remove reps).
My goal is to loose some weight and build muscle simultaneously. Feel free to use these workouts and adjust them to your desired difficulty level (add or remove reps).
Warm-up/cardio
- 30 minutes treadmill/elliptical/stairs or
- 20 minutes run/rowing or
- Listen to ACDC thunderstruck and do a burpie each time you hear the word thunder or
- 60 Jumping jacks
Ab Routine
30 seconds on, 30 seconds off
- 10 pushups
- 6-inch lift
- flutter kicks (1/2 small, 1/2 large)
- Waves
- 10 pushups
- Sit-ups
- Bicycle crunches
- Plank
- Left side plank
- right side plank
- 15 pushups
Weight Routine
3 sets
12, 10, 8 reps
12, 10, 8 reps
- Bench press
- Deadlift
- Bicep curls
- squat
- Shoulder press
Body-Weight Training
3 sets
1 minute on 1 off
Or a couple options that does not need any weights:
3 rounds for time
1 minute on 1 off
- Push ups
- Kettlebell swing
- Toe lifts
- Lunges
- Pull ups
Or a couple options that does not need any weights:
3 rounds for time
- 6 pull-ups
- 8 burpies
- 8 pushups
- 16 squats
- 16 lunges
- 8 single leg deadlifts
- 8 sit-ups
- 1 minute rest
- 60 air squats
- 60 pushups
- 60 sit-ups
- 60 calf raises
- 3 1-minute planks
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This should go without saying, but I am not a doctor and this is not medical advice.