Originally posted by asromacalcio
Can anybody recommend a good fitness programme I can do at home with no or little equipment? Preferably something tough I can set myself targets in.
back in the 80s when i used to be at school, i used to run in the 100m.
my whole training program was based of circuts. just 3 excrises
knee bends (or squats without weights)
its a 6 week programme, and i know it works
for the first week you do the above in 6 circuts ie
press ups 6 x 20
sit-ups 6 x 20
knee bends 6 x 25
week 2 you drop a circut, but increase the reps so
press ups 5 x 25
sit ups 5 x 25
knee bends 5 x 30
by the last two weeks you should be on aiming at something like
press ups 3 x50
sit-ups 3 x 50
and knee bends 3 x 100
(you dont have to use those number of reps, but go at your own pace)
I have found it is a excellant circut that not only increases your fitness but also your strength. The idea is to make it more and more intensive as the weeks role on.
The UK sprinter Alan Wells used to do a very similier training.
try it, its a lot harder then it looks and should only take about 20-30min to complete