27 Dec 07
2 edits
Originally posted by asromacalcioback in the 80s when i used to be at school, i used to run in the 100m.
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.
Thanks
my whole training program was based of circuts. just 3 excrises
press-ups
sit-ups
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
27 Dec 07
Originally posted by spurs7350 press ups? My upper body strength will protest rather.
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
press-ups
sit-ups
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
w ...[text shortened]... ining.
try it, its a lot harder then it looks and should only take about 20-30min to complete
Thanks for the reply, I'll give it a go.
27 Dec 07
Originally posted by asromacalcioyou only do 3x 50 press-ups (ie 150 reps) in week 5 or 6, by which time your body would have been conditioned to take the punishment.
50 press ups? My upper body strength will protest rather.
Thanks for the reply, I'll give it a go.
try it, this system works and its so easy to do with no equipment and little time
