Building a fitness base

[Isaiah_53_5]

@SamCryBaby

@KMeriwetherD

That link STL posted should yield some good stuff. The 1st thing I thought of reading the initial post was body weight exercises.

When I think of “general fitness” I am thinking priming your body to be ready for specific training whether that be for strength or endurance. Your objectives should be cardiovascular efficiency and your ability for your muscles to recover from repeated workloads. Only after that foundation of “general fitness” is in place can you go on to more specialized efforts such as lifting for strength or getting a 5k race pace down. Think about it. If your goal is to be a power lifter, it requires training with repeated efforts. How can you do that if your muscle physiology has not been trained to recover from repeated efforts or if you become winded due to a poor cardiovascular development.

Moral of the story, by what ever vehicle, a fitness base is all about easy to moderate efforts and lots of repetition. The challenge should come from the repetitions not the individual efforts.

Why don’t you train for the 100 burpree challenge… great to build a fitness base!

I hear you , the only reason I don’t like the 100 Burpee challenge is it’s potential for getting you injured. But Bodyweight/ Kettlebells are awesome if you just want to get fit generally.

It would be rare to get injured from burpees.

[brain_wash_your_face]

I did 100 burpees last Friday. Time was 6:28 which I was pretty happy with, especially coming off a 24 hour stomach bug thanks to the kiddo. Pacing was key. I just started out shooting for around 15 per minute and speeding up gradually. The first 50 are super smooth…the last 20 are basically as painful as the first 50. I’ll probably retest in a week or two.

[GuyOnABuffalo]

I’ve been hitting some more body weight exercises lately as well. Before my workouts were mainly just lift/run and I felt like I was hitting a rut. I’ve been breaking up my routine with 2 days of the exercises below.

10Min. Jump rope warmup

3x Sets of: 30 Jumping jacks 30 pushups 30 Burpees 4 Min punch/kick combos on heavy bag Burnout with 3 mins max rep V-Situps, 6 min planks (2 mins each side and starting position)

[whatsyourgovt]

youtube “funkmma” - he’s got a ton of videos on bodyweight exercises.

[Isaiah_53_5]

@GuyOnABuffalo

I’ve been hitting some more body weight exercises lately as well. Before my workouts were mainly just lift/run and I felt like I was hitting a rut. I’ve been breaking up my routine with 2 days of the exercises below.

10Min. Jump rope warmup

3x Sets of: 30 Jumping jacks 30 pushups 30 Burpees 4 Min punch/kick combos on heavy bag Burnout with 3 mins max rep V-Situps, 6 min planks (2 mins each side and starting position)

looks decent, if you’re trying to push for boxing you might want to throw in 1min speed rope in between exercises and also maybe some arm circles with 2-3lb weights

do you have a Muay Thai background - how do you know how to kickbox the heavy bag?

also, my favorite speed rope is by rage, it’s really good

this rope is really good for jump rope double unders

RAGE Fitness R2 PVC Speed Rope, Green https://www.amazon.com/dp/B00B2XQT1I/ref=cm_sw_r_cp_api_7cwCzb6E70DNN

[GuyOnABuffalo]

@Isaiah\_53\_5

@GuyOnABuffalo

I’ve been hitting some more body weight exercises lately as well. Before my workouts were mainly just lift/run and I felt like I was hitting a rut. I’ve been breaking up my routine with 2 days of the exercises below.

10Min. Jump rope warmup

3x Sets of: 30 Jumping jacks 30 pushups 30 Burpees 4 Min punch/kick combos on heavy bag Burnout with 3 mins max rep V-Situps, 6 min planks (2 mins each side and starting position)

looks decent, if you’re trying to push for boxing you might want to throw in 1min speed rope in between exercises and also maybe some arm circles with 2-3lb weights

do you have a Muay Thai background - how do you know how to kickbox the heavy bag?

also, my favorite speed rope is by rage, it’s really good

this rope is really good for jump rope double unders

RAGE Fitness R2 PVC Speed Rope, Green https://www.amazon.com/dp/B00B2XQT1I/ref=cm_sw_r_cp_api_7cwCzb6E70DNN

Yes. I have trained Muay Thai for a few years now.

[GorillaNerd]

btw if ur trying to get a six pack. you literally get it by losing weight. most people have abs, its just hidden with fat. lol

fastest way to lose is to run.

[Isaiah_53_5]

@Nerdyblop

btw if ur trying to get a six pack. you literally get it by losing weight. most people have abs, its just hidden with fat. lol

fastest way to lose is to run.

I would say the fastest way is kickboxing actually (highest calories burned per hour)

here are some other ones that burn good calories/hr … last ones on the list are best

http://www.cosmopolitan.com/health-fitness/advice/a29580/workouts-that-burn-more-calories-than-jogging/

[GorillaNerd]

haha yep. i tell my friends all the time. that going out is not counterintuitive to a workout. you just gotta grind on these hoes.

[Griingo]

@Isaiah\_53\_5

@iheartiheartmath

I lifted weights religiously and did all sorts of ab exercises for 15+ years and barely got a hint of a 6 pack out of it. Then for the last 4 months I’ve been running and dieting seriously with very little weight training or ab work and picked up a very noticeable 6 pack. No amount of jibberish kicks are going to give you abs as much as the right diet and right type of exercising.

https://www.analystforum.com/forums/water-cooler/91356151

@iheartiheartmath

Feb 6th, 2017 8:47pm

I have 3 kids and the only running I’ve done in the last few years is chasing my kids around the living room. I’m generally in good shape - still have a 6-pack from years of working out 2 hours a day - but running is one of the few things I’m not good at.

So which is it? You said you had a 6 - pack before running from working out 2 hours a day.

He used some of the muni interest to get 6 pack implants before but now he’s gone natty

[anon47629474]

Burpees are fun. Try 1,000 with a half mile run bt each 100.

[Isaiah_53_5]

@Charlie_Work

Burpees are fun. Try 1,000 with a half mile run bt each 100.

why not just go for 10,000 with a 10 mile run every 100

to infinity and beyond!

[Isaiah_53_5]

[video:https://www.youtube.com/watch?v=y37pypw0nH4]

Iron Mikes are good too

-------------------------------------------------------------------------------------------------------------------------- and Mountain Climbers

[video:https://www.youtube.com/watch?v=nmwgirgXLYM] [video:https://www.youtube.com/watch?v=DyeZM-_VnRc]

[PierreCFA]

delete

[Isaiah_53_5]

this guy is intense at some extreme mountain climbers i’ve never done any variations like this, but know that the gymnastic birdman12345 probably gets to this level [video:https://www.youtube.com/watch?v=QMc0VQNZKvw]

[GorillaNerd]

yea they are amazing work out. i do a set of 10, before walkin down a hill, then climb up ~50 stairs (i skip a step on each). i do this about 10x to 20x. literally kills my legs for the next couple days.

@Charlie_Work

Burpees are fun. Try 1,000 with a half mile run bt each 100.

[anon47629474]

@Isaiah\_53\_5

@Charlie_Work

Burpees are fun. Try 1,000 with a half mile run bt each 100.

why not just go for 10,000 with a 10 mile run every 100

to infinity and beyond!

who has 3 hours for a workout?

[birdman12345]

@Sweep_the_Leg

Check out www.reddit.com/r/bodyweightfitness. There are some very good routines there and a lot of ideas you could implement in your home (that’s basically what that subreddit is for).

Before I saw that you posted this, I went to copy and paste the RR.

If you wanna step it up a notch though, this:

https://www.gymnasticbodies.com/

Its what I use. Here are some things I’ve gotten to - http://i.imgur.com/7dtF2be.jpg