that looks tough, you really need to be in person to train though..

I' m not training anyone here. I' m just throwing out workouts. I' ve never had a trainer and pretty much everything I learned came from the internet. If I was actually training people I' d be asking for money, lol.

I just started going to gyms and weight rooms, and had people correct me as I fouled up.

I do most my training indoor too, All sprang from Praying Mantis Kung-fu which i studied for 5 years..


Training is Split into two Forms:

RESISTANCE TRAINING (essential)


INTERVAL TRAINING (Can help Maxiumize results and vastly boost metabolism)


I Do the following Superset everyother day, IE Monday, Wednesday, Friday.. Give your Body a days rest inbetween each Superset, this is essential.



RESISTANCE TRAINING SUPERSET


Set 1


20 Snake Pushups (Or You can do normal Pushups if ya like)

20 Bodyweight Squats

REST for Less than 1 Min

20 Snake Pushups

20 Bodyweight Squats

REST for Less than 1 Min

20 Snake Pushups

20 Bodyweight Squats

REST for Less than 1 Min


Set 2


15 - 20 Stationary Bodyweight Lunge

15 - 20 Pullups

REST for Less than 1 Min

15 - 20 Stationary Bodyweight Lunge

15 - 20 Pullups

REST for Less than 1 Min

15 - 20 Stationary Bodyweight Lunge

15 - 20 Pullups

REST for Less than 1 Min


Set 3


15 ' 8 Count' Body Builders

Plank for 30-45 seconds

REST for Less than 1 Min

15 ' 8 Count' Body Builders

Plank for 30-45 seconds

REST for Less than 1 Min

15 ' 8 Count' Body Builders

Plank for 30-45 seconds

REST for Less than 1 Min


INTERVAL TRAINING

On your days off from the resistance training you can IE an hour or so Running, even better to boost metabolism, Use a treadmill and do the following sets:

1 min at Speed 6 (fast walk)

4 mins at speed 20 (sprinting)

Repeat 3 times

The sweat will pour off you!! Try not to jogg, i found with sprinting, you can get the same results in half the time, this workout last only 20mins and when mixed with the resistance training above they work perfectly. (Yes, i can say im well cut).

Alternativly, Interval training could be SEX, grab your girl / a girl / a mistress / a lover on your days off and have a good 2-hour session!!! ROFL im not joking.

You realize supersetting is interval training right? Your resistance training days are just as much interval days as your " off" days. Also the fact that you do the same exercises week after week is hindering any improvement you could be making because even though you may feel you are still getting a workout your body has most likely plateaued. Doing the same routine over and over gets you no where after about a month.

Also, rest days between workouts is not essential. You are proving it yourself by adding cardio in on the off days. There' s no reason you can' t do resistance multiple days in a row. Yeah, there seems to be some rule floating around that your body needs at least a day of rest between workouts but that way of thinking has been fading away for years. It' s mainly a way to prevent injury but if you train smart you don' t have to worry about it. Your body can adapt.

I think you could really push a lot harder in your workouts to be honest. Your workout is a little too convoluted. You' re hitting all the body parts but not really targeting any of them. It seems like you' re just trying to get a full body workout in without thinking in through. Don' t do ' 8 Count' Body Builders either. I just watched a video to see what they were and it looks like what some poor sap would do to cheat on burpees. You' ll get a lot more out of the exercise if you add the jump and get rid of that retarded split movement.

This is just my opinion of course.

I don' t work out to hard because i heard it makes your dick shrink and i ain' t got much to risk.

LOL!

ROFL

I don' t work out to hard because i heard it makes your dick shrink and i ain' t got much to risk.

I am done. Holy sh!t! At first I thought, how bad can this really be? But it is worse that I could have possibly imagined. It took me about 40 minutes to get through this. Damn, that was intense.

28 minutes. The squats are not so bad, but my arms are destroyed.

Chimura, if you arms are dead switch Thursday' s and Friday' s workouts. Do the run tomorrow so that your upper body is prepared for the bigger workout.

That sounds good. My arms will thank me.

I don' t work out to hard because i heard it makes your dick shrink and i ain' t got much to risk.

I had a football coach tell me once that for every 10 pounds of fat you lost, you gained an inch on your jimmy.

I had a football coach tell me once that for every 10 pounds of fat you lost, you gained an inch on your jimmy.

He has it wrong. For every 10 pounds you lose you can SEE another inch on your jimmy.

Well, I just finished moving boxes (we are moving places) so I couldn' t do the run. Neither rest my upper body. So I' ll just do the run tomorrow and the other set on Saturday.

Actually at this point do the run tomorrow and save the big workout for Monday. I' d prefer you took the whole weekend to rest. Up to you though.

ORIGINAL: Rampage99

" Those Burpees Suck" (easy version)

What' s that? There isn' t a description on the Crossfit website for this one.

ORIGINAL: Agent Ghost

I had a football coach tell me once that for every 10 pounds of fat you lost, you gained an inch on your jimmy.

He has it wrong. For every 10 pounds you lose you can SEE another inch on your jimmy.

Oh shit!!! Poor Torr!!!

ORIGINAL: Chee Saw

What' s that? There isn' t a description on the Crossfit website for this one.

A burpee demonstration can be found here.

" Those Burpees Suck" is a workout created by Gym Jones (the other site I source from, where the 300 cast trained). You can find it here. It' s the 5th workout down.