AM cardio is stretch 10mins typically 20 mins on bike or treadmill sometimes split between both to get warmed up and flowing, I do basic stuff jumping jacks 10mins straight, burpees 10mins, back on treadmill for 1mile slow pace jog 8-9min, break 2mins, 15lb bells 10-15mins and then eat! Usually 30 min depending on kiddos!
AM pt is pushups typically 3sets 10 reps, I switch in between sets of pushups and do sit-ups for break been doing some crunches tho bc of soreness, 3 sets of sit-ups 30 each set,(sometimes more sometimes less but that’s the avg) after that it’s squats with 10lb weight holding against my chest for 20 reps, 2-3min break, I then plank for 1min flip over to scissor kicks for 3mins alternating planks and scissor kicks for roughly 10mins, planks rock me pretty good Am or PM dunno why!?? Lol If time allows I do some hill climbers as I call it hands on ground and just dig with feet. I’m usually spent by then and I’ll stretch good afterwards pretty basic but it’s far from a “routine” you could say!
After work it’s usually 2miles On treadmill nice slow pace, then back to my morning pt “routine” but I add 2 sets to each workout or until I can’t push-up or sit-up at least, planks are 2mins each switching back and forth to scissor kicks for total of 20mins. I deadlift 100-150lbs on flat bar usually 20reps 3 sets, break 3mins then 40lb overhead press for 2sets 20-30 reps! I like to do a deadlift to overhead press too! it’s my favorite lift dunno why I find it fun usually no more than 120lbs tho for 3sets of 3! Squats I’ll use flat bar with 40lbs hold against chest and 3sets of 10! I finish PM off with bike to cool down and then stretch!
Every other day I’m walking with my shitty pack on with 30lb weights inside most I’ve went is 45lbs for a min 4miles bc that how long the trail is I hit close to home 2.2miles each way uphill on the way up so I can make the uphill part lol! It’s honestly a mess but it’s not to bad for someone who don’t spend time living to workout!! I turn 35 on 3/26/19 going to try and have meps setup by 2/15/19 in case I have to go back or something happens so I’ll have Lil over a month to get it straight! Not much time really but gonna do what I can with what I have! Hopefully it’ll pay off In long run and basic will assist a little in my endurance I have no doubt.. Minimum requirements I’d like to pass by at least double on everything, except the two mile, I should be able to pull off 7min mile by then best I’ve ever ran is a 6:40ish back in school days so not expecting much better but I may surprise myself... whatcha think? My pull-ups are shit and having a bar now to do them I’ll be adding those to afternoon pt bc I gotta be able to do 6 so I’m aiming for min of 12! Right now I’m at 4 don’t judge me... I don’t have a gym or anything I use just some old equipment in the basement and gotta make the best out of it! Requirements are min 49 push-ups, 59 sit-ups, 15:12 2mile and 6 pull-ups! But that’s slacker requirements imo I won’t settle for minimum score not a option! I need a trainer I’m sure but with recent situations in the family money won’t allow that especially when my jobs not always a 5day week and I’m use to 6days a week at last job for twice the pay! No biggie tho I feel good about it if I can get my pushups to at least 100 in 2mins sit-ups I can crush by this time next month I’m hoping and pull-ups are a concern but will progress! This is my 3rd week on this schedule so to say I’m prepared is a joke but it’s gonna be more mental then physical I already know and my heads right I got my family behind me and like mentioned, I won’t quit!
