I'm interested in setting up a work out program to get my self in shape???

[ryan]

Hi I am wondering if any one has any advice to setitng up a
work out program to get my self more in shape?? I go to martial arts class to times a week for a combanation of about 2 hours but thats about all the time I have to make it there I am looking for some kinda program that I can do in my house and build my strength up and tone my body.

I don't really have any wheights, all i have is a set of dumbels that are about 50 pounds. So if any one has any andvice I would very appreciate it.

Thanks

[ryan]

Hello can some one give me some advice??????????

[Guest]

https://www.mattfurey.com

[Rockwell]

Get a "Doorgym" pullup bar, those things rock, I love mine. Or find a tree near your house with a low hanging, sturdy branch. Then do something like this

Clean and press your 50lb dumbbells for reps
Pushups till you can't
Pullups till you can't
Squats with your dumbbells in your hands for reps
Leg raises till you can't
Jump squats till you can't

rest...
Repeat!

You probably won't get huge on this type of program, but if you keep trying to go up in numbers every time, you'll get stronger and your muscular endurance will definitely improve. Another great "at-home" tool is to make a heavy sandbag out of a duffel bag and some Home Depot sand. You can clean and press it, carry it for distance, etc, it is great for functional strength. I do circuits like this for rounds whenever I'm training to fight/compete.

Jeff

[Szczepankiewicz]

Body by Fish

http://www.trainforstrength.com/workout1.shtml

I have used this one. It doesnt' require any weights or equipment (except a bar for pullups). It's a killer. And it's only the first in a series....


Good luck.

SZ

[kluten]

program

what i do is that i do as many pushups and pullups and situps as possible.

i do 4 types of pushups, changing the possition of my palms. the gingers facing in, or out, ahead , or fingers togheter with fingers on the other hand. ( this is a killer) i do about 35 reps each set.
it is important to rest between the sets, but not more than one min.

for pullups i change my grip from wide to narrow, also here i do 4 sets of 15.

in situps i do 10 sets of 50. every set i change the positon of the feet. try to keep the feet about 10 cm above the grond while doing situps. thats also a killer.
legs straight up,

legs in 90 degrees

legs in 90 degrees whit splitted legs.

legs 90 degrees whith split and fotblades togheter.

left leg 10 cm above the ground. and right leg 90 degrees

right leg 10 cm above the groud, left leg 90 degrees.

left leg in the ground and right 90 degrees. left albow touch the right knee

right leg in the ground, left leg 90 degrees. right elbow touch left knee.

finnish it of with the same as the three first i mentioned.

i do 50 reps each time with 10 sec brake between the sets.

i'll recomend you too do 15 or 20 in each set, with 30 sec brake between the sets.

[Fighter]

Fighter@jkd.com.hk

OK Ryan

Do some roadwork for 30 min a day 6 days a week
Do ab training Mon Wed Fri using a variety of exercises 20-30 reps
Do push-up and chin ups every day 15-20 reps
Eat fruit for breakfast and lunch
Lay of the Junk food


For more info

By a Blitz mag and order away for the SPARTAN HEALTH REIGME
it really works

Good Luck