try this workout!!

[steefaan]

This workout is short but effective.
Its an Endurance workout i made and it will only lasts 15 minutes.
I say try it
And only one workout at the time
No breaks between excersices
BECOME A BEAST!!!

Workout 1


Excersice Repetitions Weight
Bench press 30 reps 40 kilo
Barbell row 30 reps 20 kilo
Barbell deadlift 30 reps 30 kilo
Dumbell swing 30 reps 10 kilo
Military press 30 reps 20 kilo
Double crunch 30 seconds n.v.t
Floor wipers 30 reps n.v.t
Pushups 30 reps n.v.t
Prison Squats 30 reps n.v.t.
Diamond Pushups 30 reps n.v.t.
Total 300 reps


Workout 2

Explosive pushups 30 reps n.v.t.
Jump squats 30 reps n.v.t.
Split squat lunges 2x15reps n.v.t.
Shoulder press 2x15 reps 16 kilo
Staggered pushups 30 reps n.v.t.
Plank as long as possible n.v.t.
Burpees 30 reps n.v.t.
Chest press 2x15reps 16 kilo
Fly’s 30 reps 23.5 kilo
Russian twist 30 seconds 10 kilo
Total 300


Workout 3

Crocodile pushups 2x15reps n.v.t.
Pullups 2x15reps n.v.t.
Hanging leg raise 30 reps n.v.t.
Dumbell squats 30 reps n.v.t.
Rope chest 2x15reps 14 kilo
Bicepcurl 2x15 reps 12.5 kilo
Cycling crunch 30 seconds n.v.t.
Hindi pushups 2x15 reps n.v.t.
Plank slides 30 reps n.v.t.
Bench press 30 reps 40 kilo
Total 300 reps

[Verloren]

I think you mean lbs, not kg.

[bboyufo]

think he means kg

[Juke!]

Originally Posted by Verloren

I think you mean lbs, not kg.

bench pressing 40lbs would be a waste of time. it'd barely get your blood flowing let alone your muscles working.



but yeah, i don't know what half of these exercises are man

[Verloren]

Originally Posted by Juke!

bench pressing 40lbs would be a waste of time. it'd barely get your blood flowing let alone your muscles working.

I tend to focus on 40lbs per arm, not total bench. That's what I read wrong.

[steefaan]

no i mean kg
if you dont know the names try google

or 300 Spartan Workout Training. Home Version - Video

hope it helps

[ANiceSunset]

I don't even know half the stuff on the routine...

Off to go look them up on youtube!

[Agent_K]

damn thats a lot of workout to do

[pedrie123]

bench pressing 40 lbs..not possible for..that needs a pretty good deal of time...not sure if thats going to work into my schedule

[Bruise Lon]

That's a good workout man same here I do 300 hundred times of push ups diamond push ups,sit ups,balance lift ups and more.good one man peace oh and how do you do prison
Squads.

[niksimms]

I need some help coming up with a workout schedule, so I’m thinking a little background might help first. I'm 27, 5'6, and I weigh 135 lbs. I have always been pretty thin and able to lose weight rather quickly when I try, but lately I have been getting lazy with it. I would like to lose weight and tone up. I used to work out every day and my workouts consisted of pilates, 6-7 days a week and I would alternate between the 20 min and 50 min workout, about 30 mins on the treadmill everyday and 100 crunches/side crunches a night to tone my tummy and sides. I haven't worked out in awhile, but I want to start trying to get pregnant in the next few months and I want to get my body in tip top shape before I do so! I have done some research and read that 30 mins of cardio, 5 days a week is ideal. Here are the questions I have:

Is it ok to do cardio every day? If so, for how long?

Should I start doing Pilates everyday again?

The workouts I would to incorporate: Yoga, Pilate's, and crunches. For cardio, I would like to alternate between Zumba, Elliptical, and mini trampoline.

Any SERIOUS suggestions would be much appreciated. Please include how many days/how long I should do each type of workout, and which workouts I should do on the same day! Thank you in advance everyone! Most helpful and detailed will get best answer