Army Tune Up

[Down_Under]

I'm joining the Army and I'm trying to get ultra fit before I get to bootcamp.
So its Sunday night and I'm starting a new workout tomorrow, and its a killer its taken from this Link its slightly modified because I dont think I am fit enough to do it as it was but heres what I'm planning to do:

Phase1 - Warm Up:
30 Seconds of each - Jumping Jacks, Bear Crawls, Squat Thrusts, Toe Touches, followed by contracting and relaxing every muscle in the body 10 times through each joint's full range of motion.

Phase2 - Strength/Power Endurance:
30Seconds of Swings, 30Seconds of PushUps and 60 Seconds of Mountain Climbers.
Done with no rest between each exercise. 2 Sets.

60seconds of running/walking on Treadmill

Phase3 - Pulling/Pushing Endurance:
30Seconds of Dumbbell Press with the right Arm only, followed by 30Seconds of Single Arm DB Row(right arm), Then the same with the Left Arm, no rest, 2sets.

60seconds of running/walking on Treadmill

Phase4 - LowerBody Strength, Stability, Endurance:
60Seconds of Walking Lunges w/DB, only right leg 30seconds rest, then left leg. 2sets for each leg.

60seconds of running/walking on Treadmill

Phase5 - Power:
5reps, 2sets of Cleans
3reps, 2sets of Snatches

60seconds of running/walking on Treadmill

Phase6 - Arm Strength Endurance:
30seconds of Alternating Curls
30seconds of Lying Tricep Extentions
2sets, not rest between exercises

60seconds of running/walking on Treadmill

Phase7 - Core Strength:
40Seconds of SitUps
40 seconds (not sure what he calls this next exercise but heres how he explains it) a combination movement where I did a straight-legged raise (from lying flat on the ground to raising my legs straight up into the air to make a side-ways "L" with my body), lowered my legs, then went into a sit-up with my legs flat on the ground and making a normal "L" shape, lowering my upper body, and repeating.
2sets of that, with 30seconds rest between each exercise. Then,
30seconds of Iron Crosses (each side)
30second prone hold.

Stretch full body!!!!

Now if you dont understand any of this, please ask or check the site, as I haven't gone in to detail to explain everything.

I wont start the treadmill running until friday when I get a treadmill. Until thenI will just jog on the spot to keep the HR up.

My Cardio/Running routine is currently as followes:
Tuesday- Run 1km, Swim 500m, Run 1km
Thursday- Do the Beep test (20m shuttles keeping up with a series of beeps)
Sunday- 2.4km run

Once I have the treadmill this will change as I will start to run for longer periods of time (atleast 30mins).

I will be preforming the new workout on Monday Wednesdays and Fridays.

Any questions or suggestions please leave them and I'll get back to you. I will post replies after every workout to let you know how I feel, and all the little details

Cheers,
Brad

[Down_Under]

Monday 17th 5:30pm

Finished my first workout and all I want to do now is lay down, this routine killed me I know what he meant when he said he is insane. But I think Im just as insane to be doing it.

Phase1 - After the warm up I felt good, I might change it to 60seconds of each exercise, just to see how it goes.

Phase2 - Got through the swings no worries and the push ups, shoulders were abit tired through the mountain climbers, after the first set I thought that it wasnt to bad, Boy was I wrong. 2nd set of swings arms start to tire, Got twice as bad after the Push Ups and the Mountain Climbers were murder on my shoulders and forearms.

Phase3 - First time through wasnt so bad, Second time killed me. Shoulders were sore, forearms were just as sore.

Phase4 - I found this one to be a life saver, gave me upperbody a much needed rest, I was supposed to use a DB aswell but didnt , Still it made my legs quite tired, maybe after a week I'll add the DB in to it.

Phase5 - Not sure If I was doing these right, If anyone was a link to a site explaining how to do these I would be greatful.

Phase6 - Started with 60seconds of both, but after that I could only manage 30seconds for the 2nd set, Only used 12lb DB's.

Phase7 - Breezed through the first lot of sit ups, changed to 60seconds for each. The Leg raise body raise things were really difficult, on the 2nd time round Only managed about 13 of these over the 60 seconds. With the Iron Cross and Prone hold you would have thought there was an earthquake going on around me, my arms were shaking like nothing else.

This is the most intense workout I have done, and I think most of you would agree.

My H.R started at around 70bpm, and reached an huge 194bpm during my 2nd set of pushups.

Right now I'm feeling really relaxed, so Im gonna go lie down hehehe.

Next Workout will be on Wednesday, considering I'm not sore.

[Down_Under]

Wednesday 19/2 6:00pm

Yestarday I wasnt that sore, I thought it would be worst, but I suppose thats a good thing. I could really feel it in my lower back. But I'm still loving this workout.

Phase1 - Increased the warmup exercises to 45seconds each, although my legs were tired from the squat thrusts I think it will be better.

Phase2 - I may need to increase the weight of the swings as I dont think they are doing enough. Really want hard for the pushups, and was dripping sweat through the Mt Climbers. 2nd set of pushups were killers I had to drop to my knees and go hard from there.

Phase3 - Went as Hard and as fast as I could, got around 25reps outta the 60seconds for both exercises in the first set, 2nd set only got about 15reps. Was were like jello.

Phase4 - Decided to use the dumbbell this time, really made the difference. Legs were tired probly due to the longer warm up.

Phase5 - Now that I found out how to do these correctly I realise just how hard they are. I think I could go heavier with the cleans. The snatches were much harder, Really used alot of my energy during these. Left quite a big puddle of sweat on the floor .

Phase6 - Went down to 10lb dumbbells ( ) but thats all I could manage to get through both sets, but I still think It was a good workout. Can feel it in my Tri's already.

Phase7 - Went hard and fast through the sit ups, once again the leg raise/body raise things were really hard. Could feel the burn in my abs 2nd set of situps, and felt it in my lower back of the 2nd set of the other things. Shoke madly through the Iron crosses, and Had to rest 15seconds b4 I could do the prone hold.

I'm finding this to be a good workout. I really enjoy the intensity of it.
I'll try get some photo's up but I've said this b4 and it never happened, but I will try.

[Plucas8916]

What is a premier member? (Looks good, But I dont know much... lol)

[Down_Under]

So people do read these hehe...

What is a premier member?

I am

[Down_Under]

I was in a rush to do stuff on friday so I didnt get time to type out how the workout went so I'll do it now
Friday 21/02

Phase1 - I'm now doing the full 60seconds for my warm up, really makes the differece.

Phase2 - Used a 45lb DB for the swings, I find it to actually hit my muscles were as before I wasn't doing much at all. Was fine through the first set of pushups, my shoulders can seem to handle the full 60seconds of Mt climbers, I usually have to rest every 20seconds but I guess in time they will strengthen, 2nd set of swings was fine, managed 14pushups b4 having to drop to my knees to complete the 30seconds.

Phase3 - I feel my shoulders are failing me during this, they seem to give before anything else, espcially during the rows.

Phase4 - I can feel my legs getting stronger with these (plus the squat thrusts), I might up the weight of the DB next time.

Phase5 - I really need to watch my form with these as I could feel my back stretching when I know it shouldnt be. But other then that they gave me a good work out. Really Hit my thighs.

Phase6 - Still using 10lbs might be able to increase the weight after the next session, but I 'll see how it goes.

Phase 7 - Really burn my abs during these, espcially the LR/BR's have to focus a little more on doing these as I'm not happy with the amount I can preform.

All in all, was a good workout. Had an extra large protein drink afterwards as I was really thirsty.

[Down_Under]

I got in contact with 2 of the Physical Training Instructors from the army on the weekend and I told them what I was doing for my current workout and asked them what they thought. They said it was good but they could make a few adjustments and make it SAFER for me. So we sat down and went over my routine and came up with the following : (Some is still the same)

Warm Up:
60Seconds of Squat Thrusts
60Seconds of Jumping Jacks
3mins of Stretching

4Sets of Push Ups 15,13,10,10 (1min between sets)
Im not sure what the official name for this is, (they called it a pull up) but what you do is lay on your back (in a situp position) under a bar about a metre high and pull yourself up keeping your feet on the ground. Its sorta like an easier chin up I guess.
3sets overhand grip 10reps (1min between sets)
& 2sets underhand grip 10reps

Single Arm BenchPress 15reps (right arm) (1min between sets)
Single Arm Row 15reps (right arm)
Single Arm BenchPress 15reps (left arm)
Single Arm Row 15reps (left arm)
2sets.

Lunges 1 leg at a time. w/DB (1min Between sets)
2sets 20reps, 15reps

Squats w/BB (1min between sets)
2sets 10reps

60seconds of Curls (no rest)
60seconds of Lying Tricep Extensions
(1min rest between sets)
2sets of Concentration Curls 10reps, then failure.
1set of Seated tricep extensions 10reps
2sets standing Barbell Press 10reps.

60seconds of Situps (30seconds rest)
10Leg Raise Body Raise
60seconds of situps (30seconds rest)
10LR/BR
30Seconds Iron Cross (both arms)
45second prone hold.
10side bends (weighted, both sides)

[Down_Under]

After completing the New workout I found that its not as intense as the other but it works my upper body strength alot more. I like this one better due to the fact of the pushups are working in reps not time so I can check my preformance that way. My legs fell like they have been worked abit more to.

[Brewsky]

Sounds tuff man. Way to get after it!