Strong, fit and energized.

[andruoid]

Here is the routine I've been doing for the past 2 weeks. I'll mention that I was lifting a fair amount 3 months prior however I have cut all but 1 weight lifting movement out. The reason being is I want to stay as close to my current body weight and not have unnecessary bulk. I want to be strong and fast. I have also started to walk/run on opposite days. The Runtastic Pro app is great for that and I recommend it.

What you'll need:
- wide pull up bar
- Olympic barbell or equivalent barbell that equals 40lbs.
- a balanced eating habit of good quality foods, that's 70% of the battle right there.
- mental toughness

What you won't need:
- supplements of any type: whey, aminos, shakes, excessive milk intake etc, etc. all those do is empty your wallet and make you fart.

3x a week or every other day.
1 min rest between exercises.

The Goal:
I started with the numbers below and you can start with what works for you, the goal is to work up to 25 chin ups and pull ups and 50 for everything else. If you can't do a full set in a row, take a few seconds and continue. Make sure you keep correct form in all movements throughout the routine!

10 chin ups
25 pushups
25 hanging knee raises
25 clean & press at 40 lbs
25 crunches
25 leg raises
10 pull ups
10 chin ups, yup another set to finish off.

Good luck and let everyone here know about your progress!

Edit: BTW, include you height, weight (if you wish) at the start and after say, 3 months.

My stats:
44 years old
5' 6"
157 lbs

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[Hojunhu]

If this is all you're going to do you'll plateau really quickly.

 

[andruoid]

If this is all you're going to do you'll plateau really quickly.

If 25 and 50 of each is not enough just add more. My goal is to get to the 50 mark, if I feel the need to, I might do more. These are all compound and core movements which will work everything. I'm not totally done after this workout but I'm close After 2 weeks I'm up to 17 and 30 in the reps.

Its mainly a use your own body weight and cardio set, no 5x5 or 3x8, etc., the goal is 25 or more, in a row. May look easy on paper but after 25 minutes you'll feel it

 

[Hojunhu]

If 25 and 50 of each is not enough just add more. My goal is to get to the 50 mark, if I feel the need to, I might do more. These are all compound and core movements which will work everything. I'm not totally done after this workout but I'm close After 2 weeks I'm up to 17 and 30 in the reps.

Its mainly a use your own body weight and cardio set, no 5x5 or 3x8, etc., the goal is 25 or more, in a row. May look easy on paper but after 25 minutes you'll feel it

I'm not saying it's not hard, you're just incorporating the same muscle fibres. A variety of movements will work more fibres which will improve results. More is not always best.

 

[andruoid]

I'm not saying it's not hard, you're just incorporating the same muscle fibres. A variety of movements will work more fibres which will improve results. More is not always best.

I wouldn't say I'm doing more. The routine above takes almost half the time, about 25min, as a previous 5x5 workout I've tried. Its also more intense. I avoid isolation exercises as the muscles used are also used in compound movements.

 

[andruoid]

Modification after some tweaking

3x a week.
Go until form is lost on each x 3.
1 through 8 is 1 set.
2 minute rest between sets.

1. Pull ups - palms facing rear.
2. Clean & Press, put bar behind neck and Squat, then Military Press, hold bar on chest, then Front Squat, done w/50lbs. - this is 1 rep!
3. Push ups - strict form.
4. Bench Press w/50lbs.
5. Pull ups - palm facing forward.
6. Hanging Knee Raises - knees to elbows.
7. Forward Crunch
8. Reverse Crunch

 

[Hojunhu]

The tweaking looks more appealing and I can see some beginners trying it out.

 

[colleen88]

for beginners wanted to loose some weight, chubby girl. what can you recommend?

 

[andruoid]

I had a 6 week time off in the summer from working out but since Sept 4th I'm back at it.

I'm going heavy (while keeping form) and I'm feeling stronger than any other time in my life. 44 now and 5

 

[qkru45]

The routine above takes almost half the time, about 25min, as a previous 5x5 workout I've tried. Its also more intense. I avoid isolation exercises as the muscles used are also used in compound movements.??

_________________
GuL

 

[funkytown]

Not bad I would say , consistency is the key to achieve your goals. best of luck

 

[tanvirnabi]

You do a great job. Wish you good luck.

 

[TedBear2]

That is why people say, persistence makes you hotter

 

[hemsworth]

Here is the routine I've been doing for the past 2 weeks. I'll mention that I was lifting a fair amount 3 months prior however I have cut all but 1 weight lifting movement out. The reason being is I want to stay as close to my current body weight and not have unnecessary bulk. I want to be strong and fast. I have also started to walk/run on opposite days. The Runtastic Pro app is great for that and I recommend it.

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I've seen few Runtastic Pro app videos on YouTube about body transformation. Some really great results.

 

[doadingcruel]

Modification after some tweaking

3x a week.
Go until form is lost on each x 3.
1 through 8 is 1 set.
2 minute rest between sets.

1. Pull ups - palms facing rear.
2. Clean & Press, put bar behind neck and Squat, then Military Press, hold bar on chest, then Front Squat, done w/50lbs. - this is 1 rep!
3. Push ups - strict form.
4. Bench Press w/50lbs.
5. Pull ups - palm facing forward.
6. Hanging Knee Raises - knees to elbows.
7. Forward Crunch
8. Reverse Crunch

Loved the tweaked version but it might be too early to tell. I'm just on my 4th day. Lol