My workout

[whuppass]

Im currently applying for the British Army, so this is the workout im currently using. Its based on the workouts in the book 'Fighting Fit' by Adrian Weale. [bit of advertising for you all there ;) ]


Monday
- Fartlek Training/Interval Training/30 mins Fast Run (Alternate each week)

Tuesday
- 40 mins Weight Training
- Cycling

Wednesday
- 45 mins Basic Run

Thursday
- 40 mins Weight Training
- Cycling

Friday
- 45 mins Basic Run

Saturday
- Rest Day

Sunday
- 70 mins Long Run

I also do press ups, sit ups, chin ups etc throughout the week and during weight training.

I would like to change one my weight sessions into a purely bodyweight workout or add one in one of the other days. My upperbody strength is currently pretty good - I can benchpress 200lbs, and do about 70 press ups in 2 minutes - so im not a total beginer i just want to improve myself. Any suggestions?

Thanks

[cheesedog]

Does the British Army test you on any exercises? I know most test recruits on pushups, situps, and a mile or so run. Usually something like max pushups and situps in 2 minutes. And some test pullups or chinups as well. You could take one of the weight sessions away and replace it with a bodyweight workout where you alternate sets of pushups, pullups, and situps for 3-5 sets of max reps.

[Pushup_Man]

http://www.welbeck.mod.uk/Fitness/Website/fitness_test.htm

thats the british army fitness test

[cheesedog]

After looking over the testing, I'd say you shouldn't have any trouble aceing the tests. The only thing you might want to add to the regimen you've already developed is Farmers Walks. Get two 45# Dumbbells and walk with them. The test is 150 meters in two minutes, so you should try to exceed that mark. For the rest, you're probably already doing deadlifts, back extension or hyperextensions, chinups, and clean and presses.