Push yourself

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Luckily enough for me I have a sports centre with a swimming pool, running track, football/rugby pitches and a lot of hills right next to my house, so incorporating them all into my plan is pretty straight forward.
I'm aware not everybody will have this convenience but here is a plan I have tailored for myself and have seen substancial results this past month from following it.
Thought I'd post it for anybody else to give a go and help out if they feel like pushing themselves. I try and throw in a bleep test every 2 weeks.
Yes, I did throw up a few times when I first started this plan -vomit-:D

MONDAY CIRCUIT

Stretches

800m track warm up jog

Cones 30m apart

Sprint & back/RM press ups,sit ups, squats - 20 reps - 3 sets

Hill sprints - 25

Walk around rugby pitch

Sprint & back/Wide arm press ups, leg raises, burpees - 20 reps- 3 sets

Hill sprints - 25

Walk around rugby pitch

Sprint & back/Diamonds, bicycle sit ups, lunges - 20 reps - 3 sets

Hill sprints- 25

Walk around rugby pitch

800m jog

Stretch off

Slowly die :D


TUESDAY GYM

Shoulder press - 4 sets

Arnies - 4 sets

Lateral raises - 4 sets

Front raises - 4 sets

Deadlift - 4 sets lightweight, good form

Squat - 4 sets lightweight, good form

SWIM - max lengths 20mins


WEDNESDAY GYM

MORNING - MOCK PJFT

AFTERNOON

PULL UPS - 5 sets til failure (to beep)

Assisted pull ups - 5 sets til failure/slowly lower

Sit ups - 4 sets til failure (to beep)

Press ups - 4 sets til failure (to beep)

SWIM - Max lengths 20 mins


THURSDAY

MORNING - deck of cards press ups (Diamond/Diamonds, clubs/RM, Hearts/Wide, Spades/Decline)

EVENING

8-10 mile endurance run around the hills best effort

SWIM - Max lengths 20 mins


FRIDAY

REST


SATURDAY CIRCUIT

Stretches

800m track warm up jog

Cones 30m apart

Sprint & back/RM press ups,sit ups, squats - 20 reps - 3 sets

Hill sprints - 25

Walk around rugby pitch

Sprint & back/Wide arm press ups, leg raises, burpees - 20 reps- 3 sets

Hill sprints - 25

Walk around rugby pitch

Sprint & back/Diamonds, bicycle sit ups, lunges - 20 reps - 3 sets

Hill sprints- 25

Walk around rugby pitch

800m jog

Stretch off

Curl up in a ball and hope somebody is nearby to stretcher you home:D


SUNDAY

REST
 

springer

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How long does that circuit normally take you roughly? Good plan *text deleted*
 
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