Running Routine

**P-funk** · 08-09-2007, 09:46 PM

Originally Posted by BoneCrusher

I'm in on this one too. I need to set up a conditioning/cardio routine combined with bw exercises. At the moment I have the gym at my disposal but in a month or two that will be unavailable to me so the bw only will be it.

Maybe I should put together a different thread instead of whoring up DOMS'? Nahhhh ...

I also need some input here ...

Hi BC,

I posted about this in my blog, so you may be able to get some info from there. Let me know if you have any additional questions:

PATRICK WARD'S BLOG: "I just don't have time to make it to workout"

**zonaguy03** · 08-09-2007, 10:14 PM

Originally Posted by P-funk

Hi BC,

I posted about this in my blog, so you may be able to get some info from there. Let me know if you have any additional questions:

PATRICK WARD'S BLOG: "I just don't have time to make it to workout"

Really enjoyed your blog...this could work out for me while im student teaching. Maybe give it a go tomorrow.

**P-funk** · 08-09-2007, 10:15 PM

thanks.

hope it help you out.

**Jodi** · 08-09-2007, 10:27 PM

Originally Posted by ReproMan

The only thing that burns when I do the cycle is my balls.

I'm gonna try those row sprints next cardio day though.

Or you can swim for cardio too

**BoneCrusher** · 08-09-2007, 10:28 PM

Originally Posted by P-funk

Hi BC,

I posted about this in my blog, so you may be able to get some info from there. Let me know if you have any additional questions:

PATRICK WARD'S BLOG: "I just don't have time to make it to workout"

I'll do my homework and fire off my concepts to you asap. Thanks for kicking in the way you do around here P.

**AKIRA** · 08-10-2007, 08:13 AM

God dammit. Can someone cut and paste whats in his blog? I cant access his blog from here.

**MCx2** · 08-10-2007, 08:15 AM

PATRICK WARD'S BLOG: "I just don't have time to make it to workout"

"I just don't have time to make it to workout"

A common complaint among people today is that they just don't have time to make it to the gym. I understand that we live in a busy and hectic world. Honestly, I don't have time either. The only difference from me and other people is that I MAKE TIME. I just say, "that's it. this is what I have to do", and I go and get it done. I know that most people aren't as "gung-ho" as myself, so what are they to do?

Well, the first thing I am going to tell you is that you need to stop making excuses that you can't get to the gym and therefore you can't exercise. Without any equiptment at all, you can have a great workout, right in your own living room. All you need is a pair of shorts, a t-shirt, a bottle of water and a clock so that you can time your rest intervals.

All we are going to do is set up a little circuit of work followed by some rest and then repeat. For the circuit, we are going to rely on a combination of body weight exercises such as:

Lunges (or split squats)
push ups
body weight squats
step ups (onto a chair or a step)
crunches
planks
reverse crunches
bird dogs
1-legged deadlifts (using your body weight)

And some good old calisthenics, like:

jumping jacks
squat thrusts (aka burpees)
jump rope
mountain climbers

What we are going to do is pick 3 of the body weight exercises and 1 of the calisthenic exercises and arrange them in a circuit fashion with some rest in between them, like so:

1a) body weight squat- 30 reps
rest= 45sec
1b) push up- 30 reps
rest=45sec
1c) reverse crunches- 30 reps
rest= 45sec
1d) jumping jacks- 2min. of as many as you can do
rest= 45 set

repeat the circuit 5x's

If the exercises are to easy for you, you can alter variables, such as:

rep tempo- For example, try performing the push up with a 5 count hold in the bottom position, before pressing up

unilateral- for example, try performing the squat on one leg

rest interval- try lowering the rest interval as the weeks progress. Maybe ever try to work through the circuit with no rest until you get to the end.

The possibilities are really endless with this stuff. You can get as creative as you want.

I know that some people have dumbells lying around at home. In the next entry, I will explore some ways to put those Dumbells to use if you don't have time to make it to the gym.

No more excuses!

Patrick

PS, I know that most of my readers are real serious about their training, so this entry may seem dull or elementary to you. However, if you know of anyone (family member, friend, or co-worker) who makes these excuses and would benefit from this advice (as a way to get them into a healthy lifestyle and regualr exercise), please feel free to pass it on.....Spread the word!

**MCx2** · 08-10-2007, 08:19 AM

Originally Posted by Jodi

Or you can swim for cardio too

I love swimming but the pool in my neighborhood is real small and filled with old people all the time.

**AKIRA** · 08-10-2007, 08:34 AM

Thank you.

I remember describing exercises to my friend Danielle that "never has time" to work out. She honestly couldnt come up with any excuse after I described a workout like that. Shit, she couldnt even blame her laziness on her kid because chances are, her kid would love to do it with her.

**OddGirl** · 08-10-2007, 08:43 AM

I like Danielle but she is just plain lazy and just not dedicated to looking and feeling better.

**AKIRA** · 08-10-2007, 09:14 AM

That just sums up most people in general.

**Jodi** · 08-10-2007, 09:50 AM

Originally Posted by ReproMan

I love swimming but the pool in my neighborhood is real small and filled with old people all the time.

My gym has a pool that I use at times but now that I swim with a team we use a local HS pool.

**vortrit** · 08-11-2007, 08:16 PM

Originally Posted by P-funk

most people do. that is the problem. that is also why we get all these people in the physical therapy clinic with hip and knee pain and plantar fascitis, because they started running more than they could structurally handle.

Exactly. Like an idiot I went out and ran 15 miles. I didn't think it would be a problem because I had been running two a day for about a year, and what happened. I got plantar fascitis and it sucks and now I can't run at all.

So I have to swim for now or use the elliptical which I really hate. If I'm lucky I may be able to run again in a couple of months.

I do really like the swimming though. More bang for the buck than running, IMHO. And where I live there's a free pool if it's not too crowded.

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