Can someone recommend a workout routine?

[kawana]

Ok well im new to this whole bwc thing so i have no idea where to start, Im fairly new to working out in general. I dont feel i need to lose any more weight, im at 168 now at 19 years old and 6'1. I just wanna tone up. I can sadly only do about 10-15 pushups as my wrist was broken and my left arm is very weak still. Pullups i can only do 1 or 2. Can someone throw together a good workout routine that i can follow every day. Im aiming for like 1hour - 1 1/2 hours a day for the next while as im working full time. If you need any more info to put a good routine together just ask. Thanks in advance.

[koltz]

You sould like a fat lady in a gym
loosing weight = burning muscle
toning up = inexistent made up by pilatis adverts to sell to fat chicks

You should probably check whatever you can do for how many reps in the excersice catalouge in this site

[kawana]

You should probably check whatever you can do for how many reps in the excersice catalouge in this site


Um sorry im not sure what you mean? I didn't see any "excersize gatalouge" can you give a link perhaps?

[Pryrates]

he means the level progression. Try it from the beginning or so, always around 10x3 and see where you got stuck. Then work that points...

[kawana]

Ok so go through each level, doing 10 reps 3 sets of each? then keep going through the levels till i get stuck. Ok ill try that, i threw out my back today so i cant do it for awhile :(

[kawana]

Ok was just doing some here at home and seems i can do up to level 5. I can do the 10 reps 3 sets of each no problem. If you can work out a routine that requires more sets that shouldn't be to hard.

[kawana]

Hate to bump but i need help here :S If you need to know any more info to put together a good workout routine please let me know.

[kawana]

Ok ill post a few things before i head off for the night:

Pushups: i can do about 20 or so (sad i know lol)

pushups on my knuckles (dont know if that works anything else out but i see people doing them lol): 10-15

situps: not sure, sometimes i can do alot more, depends how tired i am but between 15-25 id say.

pullups: 2 (arms need to be worked out)

Bench: round 75-100 on a good day :S

Cardio (bike): done up to 1 hour straight on the hardest setting, but that wasn't alternating, Manual setting: hardest, not like hills or w/e

Cardio (tredmill) 20min or so (bad knee, hurts sometimes(but dont change a workout plan around the bad knee, its not terrible))

I feel i can do most of the excersizes in levels 1-5 without TOO much difficulty, if i push myself i can do them. Please, i need a well rounded workout plan, and i dont know how to make one to fit in a 1-1 1/2 hour workout. Im gunna go to the gym for a bit just to do some cardio+a few or the excersizes i see on here, better go so i dont get into a funk lol.

[koltz]

First:
Cardio = do the roppppppppppeeeeeee!! rope owns bike and threadmill it fucking moans them whoever is on thoose two is a lughing stock for the rope dudes!!!!! cuz rope trains speed all over the body!! only secund to ropework are striders rowign machiens and swimming but they all suck in thier own way

do it every day apart from the ressistance training

and dont do pushups on your knuckles for aestetics training there only good to build caluses over them for fighting

and train your delts!

and stop doing situps! do vacums instead situps suck for lots of reasons

and train your legs some and also drop benching pushups are good enough for you now

[kawana]

First:
Cardio = do the roppppppppppeeeeeee!! rope owns bike and threadmill it fucking moans them whoever is on thoose two is a lughing stock for the rope dudes!!!!! cuz rope trains speed all over the body!! only secund to ropework are striders rowign machiens and swimming but they all suck in thier own way

do it every day apart from the ressistance training

and dont do pushups on your knuckles for aestetics training there only good to build caluses over them for fighting

and train your delts!

and stop doing situps! do vacums instead situps suck for lots of reasons

and train your legs some and also drop benching pushups are good enough for you now

Ok lets see that i got this right"

Cardio = Ropes (but for how long??)
What should i do for my delts?
Abs = Vacums? (sorry but you mentioned these before and i dont know what they are)
Legs = i do train my legs, mostly with weights for now but im switching to bw now, but i do around 120lbs for my calfs, theighs i do only about 60 on a good day, back of my legs (forget the name) i do less, not sure how much.

And no more bench pressing, instead do regular pushups? I was trying like incline pushups that seem to be harder, but i can still do about 15-20. Im doing them on a table about a 3.5 feet off the ground, thats about the highest i can go without falling lol. Also i was reading about those tabata things, sounds hard but should i incorperate that into my workout like 2x a month??

[Starclassic]

i would do supersets with the rope. for instance:
-2 min jump rope
-pushups to failure
-repeat as many times as possible
or you can just jump rope as long as possible

for your delts do anything that pulls or pushes towards your chest or pushes above your head. (look under the "shaping the massive and powerful shoulders" forum for ideas.)

the ab vacuum is where you breathe ALL of your air out and attempt to touch your belly button to your spine and hold it for as long as possible
i would also reccomend the FBSF (farmer burns stomach flattener) for your abs. (look for the topic "Isometric Breathing" in the midsection forum, i've posted the instructions there) the FBSF will turn your abdominal wall into a brick wall. you might also want to invest in an ab wheel.

[kawana]

i would do supersets with the rope. for instance:
-2 min jump rope
-pushups to failure
-repeat as many times as possible
or you can just jump rope as long as possible

for your delts do anything that pulls or pushes towards your chest or pushes above your head. (look under the "shaping the massive and powerful shoulders" forum for ideas.)

the ab vacuum is where you breathe ALL of your air out and attempt to touch your belly button to your spine and hold it for as long as possible
i would also reccomend the FBSF (farmer burns stomach flattener) for your abs. (look for the topic "Isometric Breathing" in the midsection forum, i've posted the instructions there) the FBSF will turn your abdominal wall into a brick wall. you might also want to invest in an ab wheel.


Ok awsome, thanks for explaining all that, that ab vacuum thing sounds interesting, never heard of that before lol

[kawana]

First:


and stop doing situps! do vacums instead situps suck for lots of reasons

and train your legs some and also drop benching pushups are good enough for you now


Ok ive never done this but lets see if i can put together a routine, please add corrections where you think its not set up right:

Cardio: -2 min jump rope
-pushups to failure
-repeat as many times as possible

Delts: Im going to attempt that handstand pushups, but start off how they suggest and just go down an inch or so because i cant do a full pushup that way yet lol

chest: Chair Dips perhaps

Abs: vacuums and that FBSF


Can someone help me set this up with like reps + sets and all that jazz, or add other excersizes?

[Starclassic]

[/quote]


Ok ive never done this but lets see if i can put together a routine, please add corrections where you think its not set up right:

Cardio: -2 min jump rope
-pushups to failure
-repeat as many times as possible

Delts: Im going to attempt that handstand pushups, but start off how they suggest and just go down an inch or so because i cant do a full pushup that way yet lol

chest: Chair Dips perhaps

Abs: vacuums and that FBSF


Can someone help me set this up with like reps + sets and all that jazz, or add other excersizes?[/quote]

Just a couple things before your good to go. on the jump rope/pushup superset, when you can only do one or two pushups in the set, just do a pushup top position hold for as long as possible and then jump rope for like 5 min. to finish.
it would look like this (i chose basic numbers for pushup reps for the sake of example).

Jump rope-2 min.
20 pushups

Jump rope-2 min.
15 pushups

Jump rope-2 min.
10 pushups

Jump rope-2 min.
5 pushups

Jump rope-2 min.
top position pushup hold-30 sec.

Jump rope-5 min.

the only other thing i would throw in is if you cant do the handstand pushups yet, do some dive bombers. They work your triceps, front and medial shoulders, and all of your chest. they're hard to explain without pics or video so i would look around for a visual explanation.

I dont know if you do anything for your legs already, but if you dont then i would just recommend deep squats (butt touching heels) for 3 sets of failure 2-3 times a week. do it everyday and your probably going to be immobilized from soreness.

for sets, a good start is 3 sets to failure with x-reps (look up x-reps at bodybuilding.com) after the failure point.
remember if your rep numbers are going down consistently for a week or longer then you are overtraining.

[Starclassic]

This is my routine just to give you an idea of what you can put together.

Mon. Wed. Fri. (45 min - 1hr workout for me)
-Back Bridge (2 min. minimum)
-Forward Ab Wheels: 3 sets to failure (couldnt think of what else to call it)
-Farmer Burns Stomach Flattener
-Bench Dips: 3 sets to failure with x-reps
-Knifehanded Triangle pushups: 3 sets to failure
-1 arm top pushup position hold: max time on each side [find this in the one arm pushup program
-Dive bombers: 3 sets to failure
-Raised feet extended pushups w/5 sec. hold at bottom and x-reps: 3 sets of failure
-Wide arm plyo pushups w/5 sec. hold at bottom and x-reps: 3 sets to failure
-Standard Pushups w/x-reps: 1-3 sets of failure

Tues. Thurs. (about 30 min workout for me)
-Hindu Squats: 3 sets to, you guessed it, failure
-Wall sit: till I fall and cant get up.

Whew, there. that should give you an idea. (i dont do any pulling moves for my biceps because i dont have easy access to a pullup apparatus. but my lats get worked with that ab wheel so the biceps are the only muscles that dont get any good stimulation, but they do get great indirect stimulation)

[koltz]

Pushups to faliure are ad for heart rate , the nerves get fried but the heart dun need to pump so it slows... do only the portion of the set you can sprint at


Try doing aerobic dropsets with the rope let me explain:
--Dubble unders \ very fast work for 30 secs
--Medium paced work for 3 minutes followed by pushups burpees and the like not to faliure liek the other guy told you do it for 15 minutes
Then for 20 minutes do normal jumps
and if you want do another 20 mintue half jumps.

when you trip do 20 dubble unders. and if you dont still do it sometimes expecialy on the 20 minute phases if you trip on the 10 mintue phase just do the pushups


this is a good cardio workotut with the rope
works the anerobic system, glycogen burning system and aerobic system well , very good for begginers to get conditioned and later be able to last advanced workouts with weights

...also try doing some dropsets not to faliure with the good ol 10X3 scheme for your legs core delts pecs and back whatever order you need and alternating grips to work arms ifferently.

Do it daily untill your fatiuged then take a two day rest probably when you start youd be doing it two days on and two off

[kawana]

Pushups to faliure are ad for heart rate , the nerves get fried but the heart dun need to pump so it slows... do only the portion of the set you can sprint at


Try doing aerobic dropsets with the rope let me explain:
--Dubble unders \ very fast work for 30 secs
--Medium paced work for 3 minutes followed by pushups burpees and the like not to faliure liek the other guy told you do it for 15 minutes
Then for 20 minutes do normal jumps
and if you want do another 20 mintue half jumps.

when you trip do 20 dubble unders. and if you dont still do it sometimes expecialy on the 20 minute phases if you trip on the 10 mintue phase just do the pushups


this is a good cardio workotut with the rope
works the anerobic system, glycogen burning system and aerobic system well , very good for begginers to get conditioned and later be able to last advanced workouts with weights

...also try doing some dropsets not to faliure with the good ol 10X3 scheme for your legs core delts pecs and back whatever order you need and alternating grips to work arms ifferently.

Do it daily untill your fatiuged then take a two day rest probably when you start youd be doing it two days on and two off


Ok ty, but this is pretty confusing to me. Alot of these words i dont know what they mean, where do i find what excersizes your talking about? ie/ Dropsets, double unders etc..

[kawana]

ok i found a few on http://www.combatfitness.co.uk/ but it doesn't list yours.

[kawana]

Oh ok i read that wrong, so doubleunders is a jumprope technique right? i still dont know how to do those, please explain. Ok now with this new info ill try to put a routine together, tell me what you think.

Mon,Wed,Fri

Cardio: Ropes

Jump rope-2 min.
20 pushups
-2 min.
15 pushups
-2 min.
10 pushups
-2 min.
5 pushups
-2 min.
top position pushup hold-30 sec.
-5 min.

water break 1min

Abs: Not sure how much of these to do, please give suggestions
Alternate Vacuums and FBSF things for like 5min?

Delts:
dive bombers (please explain what these are)
(i dont know how hard they are but ill guess at reps)
10x3
Pushups (what kind of pushup should i do?):
20 pushups
rest
15
rest
10
rest
Hold till failure

Legs:

Hindu Squats perhaps:
10
rest 10sec
10
rest 10sec
10
rest 10sec
10 (if i can get to this point, ill change as i go.)

rest 30sec

Burpees:
Same number as squats i think

I have a semi-bad back so ill incorperate some stuff for making it strong, any suggestions? Only one i know is when you lay on your stomach, raise your legs and head+shoulders with your hands behind your back. any more?

With that excersize i know:

hold long as possible x 5 or so and do the same with other excersizes. Please feel free to C&C my workout plan, let me know if you doubt if i can do some of these for the ammount of reps i have up there. Gunna head out and buy a jumprope now :D *excited*

[Starclassic]

Dont set reps on any squats or pushups just go till you cant any more, take a break then do it again.
I put those pushup reps on that ciruit just as an example :wink:

There is a workout that's just amazing and probably the easiest workout to understand. Look up the deck of cards routine.

[kawana]

Ya i heard about that, sounds interesting but does it work out the whole body? If its a good all around body workout i think it would be fun.

[kawana]

arg cant find it now :S where bouts is that thread?

[Starclassic]

Just take a deck of cards and assign a different exercise to each color or suit. Then shuffle and deal yourself the cards. The reps are indicated by the face value of the card.

[koltz]

for your back do hollow rocks \ supermans

your cardio is good glad you listened to my advice I hope you tried it by now

[kawana]

for your back do hollow rocks \ supermans

your cardio is good glad you listened to my advice I hope you tried it by now

I sure did, i realized... i SUCK at jumprope lol, need to get a good pace going lol but it works, my heart was beating pretty good :) the deck thing was brutal :S only got bout 3/4 through the deck and i was done lol, try to get further today.

[kawana]

arg, ok im thinking i need to do cardio every day, my problem is when. I tried doing it along with my workout. I did the cardio then moved onto the deck of cards routine, and i was already so tired from the cardio i couldn't get more than 1/2-3/4 of the deck done. Should i do Cardio earlier perhaps? or take a bit of a break between cardio and the workout? Ok well.. gunna just do the workout for now till i get a responce :) Also, aside from doing these 2 things (the cardio + deck of cards routine) should i do any other workouts or is this an ok full body workout? I dont have the stamina+strength to do some of the other excersizes suggested just yet so is this ok for awhile till i get stronger? Also, what workouts should i do for each of the suits of cards, heres what im doing at teh moment:

Hearts: press ups
diamonds: sqauts (tried Hindu sqauts and can only do a few)
clubs: Vacuums
Spades: burpees

Are there some more effective workouts i could do in place of these?

[Starclassic]

For the cardio/deck o cards separation you can...
A. Do the cardio on your non deck of cards workout days
or
B. Do the cardio in the morning and the deck o cards workout in the after noon or evening

for people starting out, I would say that the deck of cards routine is good for a while then it needs to be changed up. as for exercises, what i used to do is do a warmup consisting of the back bridge, stretching, and ab work then i would do dive bombers for the red cards and hindu squats for the black cards. that right there covers almost the entire body with the exception of maybe the rear delts but then they got indirect stimulation so it was all good. but what you have is going to be fine for a while.

a good indicator of when to move along is if you can get it to where it only takes you about 15-30 minutes to do the deck of cards workout. then you can change the exercises or add another deck of cards.

[Starclassic]

oh yeah. look up tabata. it's one of Koltz' posts. one of the hardest freakin workouts i've ever tried

[kawana]

oh yeah. look up tabata. it's one of Koltz' posts. one of the hardest freakin workouts i've ever tried

Lol ya... not gunna try that :P I cant even get through the deck of cards routine yet haha.

[kawana]

Hmm ok feeling like the card thing is doing ok, but i have a hard time forcing myself to workout unless im at the gym, so im gunna head out there now and work out for awhile. Im not gunna do the deck routine at the gym, so just trying to figure out what i could do there, im thinking:

Cardio (little milder than before as i was done after that lol)

Jump 3min
10 press ups
jump 3
10 press ups
jump 3
10 press ups
jump 5
Done cardio

water break

Onto the workout:

squats till failure x 3
10 pushups/press holds x 3
10 burpees x 3
10 Chair dips x 3
FBSB x5
In between those if im too tired Ill walk around the gym to keep my heartrate up but to recoupe a bit. I cant run super well as i have something called "knocking knees" basicly my knees arn't perfectly straight like they should be, so running seems to make em hurt, yet jumprope is fine lol, go figure :P

for my back:

Superman & rock hold as koltz suggested, just gotta figure out how there done lol. Im guessing that the superman one (going by the name lol) is just laying on your stomach, lifting your legs and shoulders+head and pointing your arms out straight? If im wrong please explain.

Then, depending on how i feel after going through all that i might do it again, minus the cardio. Wish me luck lol

[kawana]

Hmm ok that wasnt TOO bad, i think i mentioned the wrong workout though, i ment bench dips i think it was, i can probably step that one up a bit cuz i did 20 really low dips with a medicin ball on my stomach. Here is what i did tonight roughly

Cardio: jumped rope a bit, not too much

press ups: 15x5
pullups: 10 (was tired)
burpees 10x2
squats till failure x 3
bench dips: 20x2 then 20x2 with added weight
Hindu squats 10
Superman: till failure x 3
Erm, that one where you sit against the wall with your legs at 90% and arms out: till failure, once lol
Vacuums & FBSB till failure, not sure how many times, 7-10 i think.
Done..

then a few min of cooldown just walking round the gym. Sucks cuz i had the energy to do alot more but my arms and legs were too tired lol. How did this workout sound? Ok? I think (and feel) as though i got the majority of my body worked out tonight. Feel good :)

[-TM-]

your like exactly the same as me. im new to working out aswell(and bodyweight)
i can do 2 chin ups, and about 25 push ups, i will show you my workout plan.

2.5 minutes of stretching
5 minutes of balancing(i have a wobble board thing)
2 1 minute and 30 second wall sits
shadow boxing or punch bag boxing for 5minutes
3 sets of 15 push ups
12 sets of 1 chin ups
3 sets of 15 chair dips
3 sets of 40 crunches
6 sets of 10 burpee's
2.5 minutes of stretching

we will call the FULL workout ok? now here are my workout days.

sunday-FULL workout

monday-BREAK

tuesday-FULL workout

wednesday-kick boxing

thursday-FULL workout

friday-2.5 mins of stretching
push ups to failure
6 sets of 10 burpee's
2.5 minutes of stretching

saturday-2.5 minutes of stretching
12 sets of 1 chin ups
3 sets of 40 crunches
3 sets 15 chair dips
6 sets 10 burpee's