A few people asked for help structuring workouts privately.

I thought I'd share some here too. Feel free to ask any questions you may have !


More workouts

Row 500 m
21 thrusters with dumbells
21 sit-ups
Row 500 m
15 thrusters
15 sit-ups
Row 500 m
9 thrusters
9 sit-ups


Outdoor workout

Rum 1/4 mile
20 burpees

Repeat 4 times
Total 1 mile, 80 burpees

Row 1000 meters
100 walking lunges with plate ( usually used on barbell) held overhead
Row 500 meters
50 walking lunges
Row 250 meters
25 walking lunges

These are not typical workouts in a regular gym but you just bring the weights over to the rowing machine and do your thing! People will look at first but I promise they'll be copying you eventually.


Workout samples


I suggest that you do 2 split workouts using weights. Meaning that you concentrate on different parts of the body on different days. Then do a full body workout using body weight exercises. Below is a sample of how you can set this p and. M including some links to videos that will show you proper form .

Day 1

Squats (legs)
3 sets of 8-10 reps.
2 minutes rest between sets.

Set 1 back squats set 2 front squats set 3 sumo squats

Bench Press (chest)
3 sets of 8-10 reps.
2 minutes rest between sets.

Sets 1&3 wide grip, set 2 narrow grip


Rows
3 sets of 8-10 reps.
2 minutes rest between sets.



Triceps Press Downs
1 set of 10-12 reps.

Calf Raises
1-2 sets of 10-12 reps.
1 minute rest between sets.

Day 2


Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.


Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.


Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

Biceps Curls
1 set of 10-12 reps.


Day 3

You should constantly vary your workouts so I am listing a few. These are all metcons workouts. They are similar to CrossFIt workouts. Metcons are metabolic conditioning work.

1. 10 burpees
10 sit-up
10 squats
Repeat this process 5 times moving as fast as you can. Time yourself. Write down your time. When you do it again, beat your last time

2. 21-15 9 ( first round is 21 reps, 2 nd round is 15, 3rd is 9)
Push-ups
Squats

* so do 21 push-ups 21 squats 15 push ups 15 squats 9 push-ups 9 squats. Again do this for time

3. 21-15-9

Lunges
Sit-ups
Burpees

4. 50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountain climbers(50 each leg)
50 squats
50 jumping jacks

5. 10 burpees
20 box jumps
30 sit-ups
40 mountain climbers
50 lunges
40 mountain climbers
30 sit-ups
20 box jumps
10 burpees.

There a so many more things I want to share with you but I do not want to overwhelm you. You can do so many combinations of these exercises and so many other exercises that I could add. Get used to these and when you feel comfortable and ready to learn new exercises tell me!

Videos

Burpee

http://youtu.be/c_Dq_NCzj8M

Deadlift

http://youtu.be/v2W2iJd-u9Q

Sumo deadlift

http://youtu.be/QSMlFsgqY1Y

Tricep push down


http://youtu.be/-0ctzpvAKj0

Do not be intimidated by the videos. All the exercises can be done with just dumbells instead of Barbells or with the barbell bar and no added weight. They can also be done with body bars.