Quote:
Originally Posted by Mad_Fer_It
Hi all. As requested from the other thread, here's what I've been following recently, and I'm in the best shape of my life. The guy that gave me this routine is a Royal Marines PT; fitness and performance is literally his life.
It's over 2 weeks.
Bodyweight circuit (BWC) - press ups, situps, lunges, tricep dips, squats, pullups
Weights Circuit (WC) - Seated shoulder press, bench press, squats, bicep curls, upright rows
Best effort = BE, steady pace (and fewer than maximum reps) = SP
Week 1
Monday AM - 2 mile run at SP
Monday PM - BWC at SP
Tuesday - WC at SP
Wednesday AM - 4 mile run at SP
Wednesday PM - BWC at SP
Thursday - WC at SP
Friday AM - 6 mile run at SP
Friday PM - BWC at SP
Weekend - sprint training/yoga/swimming (whatever you want, relevant to your sport or goals
Week 2
Monday AM - 2 mile run at BE
Monday PM - BWC at BE
Tuesday - WC at BE
Wednesday AM - 4 mile run at BE
Wednesday PM - BWC at BE
Thursday - WC at BE
Friday AM - 6 mile run at BE
Friday PM - BWC at BE
Repeat. The reps will get higher and the weights heavier over time. You can increas the runs as you see fit.
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i like it just a couple of things
you say best effort /steady pace is this for a set time eg best effort/steady pace in say 30mins?
when you were/are using this routine did he give you any nutrition plan ive eaten like a fat american recently and need a kick in the right direction.
cheers for posting this been looking for a get in shape routine, not bulk up for a while.
face