Cataclysm

I was thinking of doing this for a workout schedule.

Monday: Pushups, Situps, Curls, Bike
Tuesday: Situps, Lateral Raises, Bike
Wednesday: Pushups, Situps, Bike
Thursday: Situps


What ya think?

sailor

You could pyramid those crunches and situps and make it into a circuit workout and get a bit of cardio in with it

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Seaver

Good workout, though I would try a little more variation. If you are just beginning to work out please dont be too offended or hurt by what I am saying next. That is a great schedule if you have been lethargic for the past few years, working out no matter how much it could use improvement is better than nothing.

Throw in some lunges to work out your gleuts and hamstrings. With pushups alternate between regular, diamond, hands spread wide apart and close in. One day maybe move a bike to thursday and put in some jogging and/or sprints (uphill sprints are a killer but they build you up fast). Swimming is also a great workout and will help your lungs and breathing develop. On your situp days try to throw in 6inches/leg lifts/hello-Dolly's or other leg/ab workouts (sorry if you dont know what they are, hard to explain without showing it... and they have a myriad of names).

One mistake people often do is not varying their schedule. Your body quickly developes for whatever type of activity you do. That's why you see guys that can run 5-10 miles yet still cant even see their beltbuckle. If you throw in activities that work out other muscles in there, and keeps changing them your body will have to work harder and will thus build more muscles and burn at a higher metabolism.

Please take what I say with a grain of salt. I truely mean it that any workout schedule, no matter how much improvement it could use, is better than working out without one or worse doing nothing. Good luck

hannukah harry

you're doing too many situps. you should have at least a full days rest between exercising the same muscle group.

if you're gonna exercise 4 days a week, i think you should space it more evenly through the week.

what's your goal for this program?

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Cataclysm

My brother's buddy who is a nutritionist told me that situps is the only exercise you could do everyday without problems. The only reason why I'm doing only these exercises is because I dont have access to a gym, this is all outta the house and I don't have TONS of freetime to do all this, I take 15 credit hours at school and study a ton. Figured this would help build upper body, some lower body, cut away the fat.. even tho there isn't much lol and just get me in overall better shape.

hannukah harry

your brothers buddy is wrong. the abdominals are just like any other muscle in the body. if you exercise them hard, they'll break down, and then if given time to rest (with good nutrition) will grow. otherwise your constantly breaking them down without giving them a chance to heal and grow. what he told you is a common exercise myth (another is that you can spot reduce stomach fat with situps, unfortunatly you can't).

two other things i guess i should mention about them are:
1) you don't need to exercise them any more than any other muscle group... what i mean is, if you want to build them up, you should be doing no more than 8 (10 at the real max). if you can do that easily with good form, then get a weight plate or something to weight you down. if you get into the 15+ range then that will help increase the vasularity of them (increasing their endurance) but it won't really help you build the muscles (as an okay analogy, think about running... it increases the number of blood vessels in yoru muscles but doesn't enlarge them).

2) do crunches, not situps. situps can cause lower back injurys because (and someone correct me if this isn't quite right) the hip flexors do much of the work and pull on the lower spine where they originate. this is not good.

some other general ex. suggestons...

look into HIIT. research so far shows that it improves body composition more than just low-intensity cardio long distance cardio.

go to some mens magizines sites... you should be able to find something on at least one of them about exercises you can do with virtually no equipment. like exercises that can be done while traveling and what not, so that might get you a few more exercises for your entire body that won't involve buying weights or going to the gym.

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Adam_GTR

This routine isnt going to help you build much of anything... if you are trying to get fitter and loose abit of weight, thats about the only thing this routine is good for, as for building upper body... i doudt it.

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coash

if you're only going to use bodyweight try to incorporate these...dips, chins, some type of squat, handstand...there'll be programs that are designed only for bodyweight if you look around

Cowman

this routine really won't do much of anything for your physical appearence...might make your abs and chest a tiny bit stronger but..

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