Need help designing outdoor (killer)fatblasting/muscle gaining routine

ArnoldsProtege · 05-15-2007, 08:41 AM

Lately ive been jogging to the park and then starting a really good workout at the soccer field. ill jog one length of it, then cut in and at the other length i sprint for 150 metres and once i reach my starting point again, i go down and do like, 15 pushups, 15 crunches, and i repeat. then ill do like, diamon pushups and planks, then repeat. I do this for about 40 minutes and listen to hard music to help push myself. I love when im doing pushups seeing all the sweat dripping from my face. i almost threw up the first time i did it (but i loved it)

anyways, i just would like to get a SET exercise routine. right now im kinda winging it, just doing whatever pops into my head, but trying to hit as many areas as possible and giving them a good workout. If any of you guys could help me design a set program that i could follow,or give me some tips/pointers id really appreciate it. My primary goal is fat loss, thus the sprinting. but i figure why not throw in some body weight exercises and some plyometrics. Im also trying to keep moving and keep active throughtout the entire exercise, doing 1 lap of light jog for rest.

I want to be doing it for about 30-40 minutes, and involve like, 5-7 sprint intervals with body weight exercises/plyometrics in between. Thanks dudes

iMan323 · 05-15-2007, 08:55 AM

Check out Stew Smiths book Navy Seal Fitness Training. It's all about cross training with bodyweight excersizes, and it's ridiculously hard.

Off the top of my head:

Superset this:

300m run
25 pushups
25 diamond pushups
25 wide pushups
25 crunches
25 leg raises

repeat

his site is getfitnow.com, i think there's some sample workouts there.

Brachiisaurus · 05-15-2007, 09:24 AM

Find something you can use to work your back and you're all set.

Maybe a low hanging tree? Try doing some pull-ups, or even just jump up and then slowly lower yourself.

ArnoldsProtege · 05-15-2007, 10:08 PM

thanks for the posts... lol there ARE soccer nets, but im too gassed to do unassisted pull ups lol. Im 220 lbs, and i can get like, 3-5 on a good day. but not after this workout lol. Im gonna look into that navy seal training thing lol. sounds hard (but good)

05-15-2007, 08:41 AM	#1
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 334 Photos: 1	Need help designing outdoor (killer)fatblasting/muscle gaining routine Lately ive been jogging to the park and then starting a really good workout at the soccer field. ill jog one length of it, then cut in and at the other length i sprint for 150 metres and once i reach my starting point again, i go down and do like, 15 pushups, 15 crunches, and i repeat. then ill do like, diamon pushups and planks, then repeat. I do this for about 40 minutes and listen to hard music to help push myself. I love when im doing pushups seeing all the sweat dripping from my face. i almost threw up the first time i did it (but i loved it) anyways, i just would like to get a SET exercise routine. right now im kinda winging it, just doing whatever pops into my head, but trying to hit as many areas as possible and giving them a good workout. If any of you guys could help me design a set program that i could follow,or give me some tips/pointers id really appreciate it. My primary goal is fat loss, thus the sprinting. but i figure why not throw in some body weight exercises and some plyometrics. Im also trying to keep moving and keep active throughtout the entire exercise, doing 1 lap of light jog for rest. I want to be doing it for about 30-40 minutes, and involve like, 5-7 sprint intervals with body weight exercises/plyometrics in between. Thanks dudes Age:19 Height: 5'11 Weight: 190 lbs

05-15-2007, 10:08 PM	#4
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 334 Photos: 1	thanks for the posts... lol there ARE soccer nets, but im too gassed to do unassisted pull ups lol. Im 220 lbs, and i can get like, 3-5 on a good day. but not after this workout lol. Im gonna look into that navy seal training thing lol. sounds hard (but good) Age:19 Height: 5'11 Weight: 190 lbs

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05-15-2007, 08:55 AM	#2
iMan323 Preved Medved! Elite Member Join Date: May 2003 Location: Brooklyn Posts: 947	Check out Stew Smiths book Navy Seal Fitness Training. It's all about cross training with bodyweight excersizes, and it's ridiculously hard. Off the top of my head: Superset this: 300m run 25 pushups 25 diamond pushups 25 wide pushups 25 crunches 25 leg raises repeat his site is getfitnow.com, i think there's some sample workouts there.

05-15-2007, 09:24 AM	#3
Brachiisaurus Registered User Join Date: Nov 2006 Location: Texas Posts: 956	Find something you can use to work your back and you're all set. Maybe a low hanging tree? Try doing some pull-ups, or even just jump up and then slowly lower yourself.