Training schedules?

[DeeLovesKarate]

Does anyone have any training schedule that I could use? One that's intense, and requires little equipment besides a couple of three and 5 lb dumbells? Or equipmentless? I really need a new, exciting, strength building workout. Please help me, super trainers!!

 

Grrrr,

 

Dee

 

PS I'm talking moves too here, people!! Not just time schedules.

[Phantasmatic]

Well, hmm, lets see, I just excersise everyday except on weekends rather hard, but I have a softer one that I used to give my sister...

 

Monday

 

30 pushups

 

50 sit-ups

 

run/jog/walk 1 mile (or 10 min)

 

30 min of MA practice (kata, kicks, punches, throws, chokes)

 

Wednesday

 

same

 

Friday or Sat

 

same

 

If you want, here is mine:

 

Mon

 

50 pushups

 

150 situps, 50 to front, 50 to right, 50 to left

 

3 sets of 3 bench

 

3 sets of 3 squat

 

3 sets of 3 dead lift (I really dont do this anymore that much)

 

run 1 mile

 

Tues

 

50 pushups

 

150 situps, 50 to front, 50 to right, 50 to left

 

run 1 mile

 

Wed

 

50 pushups

 

150 situps, 50 to front, 50 to right, 50 to left

 

5 sets of 5 bench

 

5 sets of 5 squat

 

no running

 

Thurs

 

50 pushups

 

150 situps, 50 to front, 50 to right, 50 to left

 

run 1 mile

 

Fri

 

50 pushups

 

150 situps, 50 to front, 50 to right, 50 to left

 

3 sets of 3 bench

 

3 sets of 3 squat

 

run 1 mile

 

Well there it is!!

[ZeRo]

sounds like a good workout Phantasmatic might have to try it.

[KickChick]

So Dee, what you're asking for is an intense, strength "building" workout and what exercises to do in order to achieve strength without the use of equipment besides a pair of dumbbells. (I suggest 10 lb'ers --3 & 5 lbs. is too light IMO).... also try resistance tubing. They're considered a "piece of equipment" but they're cheap and they travel nicely!

 

What are your workout goals? You need to devise a plan of action. You say strength. Is that all? What is your time schedule like? Do you want a routine you can do everyday, every other?? Do you want to lose/gain or maintain your weight? Do you want something sport specific in order to help with your conditioning in martial arts?

 

See Dee what works for all of us may not work personally for you and your own body-type.

 

Do you want upper/lower body workout? Do you want to build muscle or functional strength?

 

....I stretch everyday for gains in flexibility and also to prepare for my workouts.

 

.. .Running every morning for 1 1/2 - 2 miles will jump start your metabolism for the day, increase leg strength and aerobic/cardio endurance, and burn excess fat.

 

...I personally like to concentrate on my core stabilizers/muscle group... so I do a little pilates, yoga and various ab/crunches.

 

... I dislike push ups (so I try to work on doing those). See what you dislike doing the most mean you need to concentrate on doing more or find better ways of slipping them into your workouts. I find push ups an excellant upper body strength exercise.

 

Tell us what you are looking to achieve, and try to be as specific as you can.

[Jack]

Phanta, you really don't need to do pushups and situps every single day! Especially if you're weightlifting as well.

 

At the moment, I'm out of Martial Arts training so my weightlifting schedule is like this...

 

Tuesday - Chest/Tricep

 

Wednesday - Back/Bicep

 

Thursday - Leg/Shoulder

 

Saturday - Abs

 

I will be changing this to..

 

Monday - Bench Press, Squats, Reverse Crunches

 

Thursday - Pullups, Deadlifts, Crunches

 

Saturday - Twist Crunches

 

with martial arts training, it would be changed. And when I have put on enough size and strength I will add some running in to cut down on fat.

[Phantasmatic]

Yeah Jack, my arms are rather big, so I don't really get them exausted after 50 pushups, thats why I do them everyday! If you want can you tell me how to get them more strong?

 

Thanks XpOiSoN FrEeX! i like to think it's good!

[Bon]

Jack, I don't understand your workout..

 

You've got chest and triceps, but the triceps get used in the bench press... Or, is that the point and you're fatiguing them as much as possible ?

 

Bench press AND squats ? That's pretty intense, dude..

[Jack]

Yes, chest and triceps go well together since triceps are used in all chest pressing movements. If I had triceps on a second seperate day, I would be working them twice a week due to their secondary use in presses which I do not want.

 

And yes, I like combining the tough compound movements. Very intense but enjoyable.

[Phantasmatic]

You all have really planned out training schedules. Coolbeans!

 

BTW, still waiting for the tip on arms Jack!

[Jack]

Well, Phanta, stop doing 50 every day and try doing as many as you can in 2 minutes, rest a minute, and repeat three more times. Do that two or three times a week.