Thread: Help!

What you did wrong was not get enough rest.
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Originally Posted by rahaas

What you did wrong was not get enough rest.
Check out the link in my signature on getting started by Built.

+1

Hopefully Phineas, P&P, or Gaz will chime in here, they're good at putting together high volume workouts with minimal workout equipment.

Rest more.

For the marines you'll need to improve your cardio a lot, so i would intersperse those pullups and pushups with some sprints or burpees or something.

If you want stay on as much bodyweight stuff as possible, i would do some weights for hamstrings at least.

E.g.

5 Pullups
5 Burpees
Rest
x4

5 Pushups
50mtr Sprint
Rest
x4

4x10 Romanian Deadlifts

4x30 Situps

4x20 Back Extensions


***

Do that twice a week. Keep perfect form on every rep. When you can complete this workout with minimal rest without too much effort, start increasing the reps/weight/length of sprints until it's tough again and repeat this process. After a few months of this you should have a good baseline of conditioning and ability in the basic military-style exercises.

I would aim for completing this workout in well under an hour. 30 Minutes would be a pretty good time.

If you want to do some sort of steady state cardio like a jog or swimming or some sports as well as these workouts, once or twice a week would be a good idea.

Don't train more than 3-4 times a week, and get plenty of nutritious food and most importantly - REST AND SLEEP.

What's x4 mean? All these are in order and i'm supposed to do them everyday? Sorry, i'm not too good at understanding the format.

Originally Posted by CommunistWaffle

What's x4 mean? All these are in order and i'm supposed to do them everyday? Sorry, i'm not too good at understanding the format.

Originally Posted by Gazhole

5 Pullups
5 Burpees
Rest
x4 (Do both the exercises and the rest four times in total, in this order.)

5 Pushups
50mtr Sprint
Rest
x4 (Do both the exercises and the rest four times in total, in this order.)

4x10 Romanian Deadlifts (Four sets of ten reps, rest in between each set.)

4x30 Situps (Four sets of thirty reps, rest in between each set.)

4x20 Back Extensions (Four sets of twenty reps, rest in between each set.)


***

Do that twice a week. (All of the above is one workout. Do this entire workout twice a week, not on the same day, with at least one rest day in between.)

I would aim for completing this workout in well under an hour. 30 Minutes would be a pretty good time. (Do all of the above in 30-60 minutes. Don't rush the reps to improve your time, each rep should be controlled and perfect technique. Improve your time by decreasing the amount of rest you take.)

If you want to do some sort of steady state cardio like a jog or swimming or some sports as well as these workouts, once or twice a week would be a good idea. (So as well as doing the above workout twice a week, feel free to do some other form of exercise 1-2 times a week in addition. Swimming, sports, or jogging are the sort of thing i reccomend. Again, try to take a day of rest after each day you exercise, even if you end up exercising on different days of the week.)

Comments are in bold. Is that easier to understand?

Make sure you read everything carefully.

Sorry to be such a bother..

Okay, so I do the 5 pullups, burpees and rest.. then repeat that 3 more times, right

after those i do the 5 pushups, sprint and rest then repeat that 3 times?

all of these sets are 4 times a day each.


Is this correct?

Originally Posted by CommunistWaffle

Sorry to be such a bother..

Okay, so I do the 5 pullups, burpees and rest.. then repeat that 3 more times, right

after those i do the 5 pushups, sprint and rest then repeat that 3 times?

all of these sets are 4 times a day each.


Is this correct?

Youll do -

Pullups, Burpees, Rest, then all that 3 more times.

Then pushups, sprint, rest, then that 3 more times.

Then 4 sets of deadlifts with a rest in between each set.

Then 4 sets of situps with a rest in between each set.

Then 4 sets of back extensions with a rest in between each set.


All of that in bold is one workout. Do that workout twice a week. JUST twice a week. Once on one day, once on another day. Do some other type of exercise on two different days. So you could do:

Monday - Workout
Tuesday - Rest
Wednesday - Swimming
Thursday - Rest
Friday - Workout
Saturday - Rest
Sunday - Jogging
Monday - Rest
etc etc

I just remembered.. I don't have a pullup bar or a bench to do the pullups/back extensions. Anything I can substitute that for?

Thanks so much by the way, you really know your stuff.

I definitely reccomend picking up a pullup bar, but untill then you can do dumbell rows. You can also do back extension type things on the floor:

Lie face down, then without taking your legs off the floor contract your lower back and curl your trunk so your chest leaves the floor, pause, and relax. If that makes sense, lol.

Originally Posted by Gazhole

I definitely reccomend picking up a pullup bar, but untill then you can do dumbell rows. You can also do back extension type things on the floor:

Lie face down, then without taking your legs off the floor contract your lower back and curl your trunk so your chest leaves the floor, pause, and relax. If that makes sense, lol.

You can get the Goldsgym variety at Wal-Mart for 20 bucks. They also have an affordable variable weight set of kettlebells.Use these ans listen to Gaz and these other guys and Semper Fi.

+1 to the Kettlebell idea. Amazingly versatile tool for general fitness.

What's a kettlebell used for? I've already got the big bar and weights plus a small one that I can attach the same weights to.

Kettlebell Exercises for Total Body Strength