Work-Out Routines?

[Drill for life]

I would like to hear your work-out routines:This is over a one hour period I do all of this.
Push-ups:150
Crunches:300
Runnning:2 miles
Over-Head arm claps: 150
Pull-ups:50
Duck squats: I do suicides of these
This is my normal go to work-out when I don't have any specific work-out. I usally am targeting my calves,thighs,chest and Biceps. I have yet to find a exercise that works every Muscle in my body. I currently practice Tai Chi for the meditation and for the core strengh.

[armysc_25b]

Talk to other people and get their advice. When I go to the gym, I'm able to find machines that have a focus on most of the muscle groups. Even variations in common exercises can work different groups of muscles (i.e. wide-arm, close-hand, and "normal" push-ups). Even for cardio, I do different activities aside from running (mainly due to injury) that has a different focus than what running does. Lately, I find myself moreso on the eliptical and exercise bike since they don't hurt my back as much as running and walking, but even that could change dependent on what the chiropractor and podiatrist tell me this week.

A common misconception with people is that walking has no benefit to you in terms of exercise, well I throw this out there to combat that misconception: Try walking 2 1/2 miles in under 34 minutes (the requirement for those in the male 17-21 age group who do the walk in place of the run on the APFT), it is something that will throw you off if you aren't ready for it.

[fjer]

I would like to hear your work-out routines:This is over a one hour period I do all of this.
Push-ups:150
Crunches:300
Runnning:2 miles
Over-Head arm claps: 150
Pull-ups:50
Duck squats: I do suicides of these
This is my normal go to work-out when I don't have any specific work-out. I usally am targeting my calves,thighs,chest and Biceps. I have yet to find a exercise that works every Muscle in my body. I currently practice Tai Chi for the meditation and for the core strengh.

You'll never find any one exercise that works out everything. A few variations of the basic exercises you do now can though. Mix in diamond (close arm) and wide arm pushups to focus on your triceps and chest respectively. Side sit-ups will work out more of your core. Basically throw in small variances (make sure they're safe obviously, hurting yourself will reverse all that work) to target different muscle groups. Swimming is also good, as it provides cardio, works muscles you may not be used to using, and is easier on the joints than running.

[CAPSmith]

I just picked up working out regularly again a few months ago. Currently, I have a gym membership and like the equipment they have available. This is what I currently do, 1 hour per day, 6 days per week:

UPPER BODY (Monday, Wednesday, Friday): All 3 reps of 20.
CHEST PRESS
SHOULDER PRESS
LAT PULLDOWN
TRICEP PRESS
BICEP CURL
SEATED ROW
AB CRUNCH
TORSO ROTATION
PUSHUPS


LOWER BODY (Tuesday, Thursday, Saturday): All 3 reps of 20
LEG EXTENSION
SEATED LEG CURL
SQUATS
HIP ABDUCTION
HIP ADDUCTION
30 Minutes on the eliptical

That hits (I think) every muscle group including cardio. It leaves me sore most of the time, but it appears to be working, I've put on 8 pounds in the last 2 months and my body-fat percentage has dropped 3%.

[FeelinFroggy]

Seems like this topic comes up alot.

Swimming works just about every muscle in your body, depending on how long you swim and what exercises(and how hard you push yourself) you do while swimming. It will strengthen your muscles, tone your body, and will also do wonders for your cardio.

Flutter-kicks, leg raises, or whatever you choose to call them will work well for your abs and legs. Just make sure you're doing them right.

[Drill for life]

You know what I just got real great advice, Thank you. Feeling Froogy you reminded me about Flutter kicks(Hardest exercise ever) CAPsmith I understand your gym method but I cannot carry a gym around, that's why I love cardio, I can use my own weight to strenghen myself. Fjer, I have tried the Side sit-ups but I have a problem with them. Sit-ups,crunches and leg presses strenghen my body but do not make a physical change on the apperance of my Stomach(That mens I ahve no abs) but it is strong area on my body. I have always had a prblem with working out, I was born premature and was born at a disadvantage physically. I have a nice body(I am not being conceded) and I feel strong and healthy, I eat healthy and work-out accordingly(I have JROTC,Work,school, and NSCC(not a lot of that now but I am sure it will pick up). I really appreciate your advice, Please keep it coming becasue I wil use I just have one more question.

I do arond 500 Push-ups a day(Regular,inverted,Wide-arm,Diamond,Weight(where you put your hand on weights and go real low) I do them wherever there is space and there is nothing to do(I do them at school,at work, and when the time is right) and I just can't get my chest bigger, my AI only does Cardio becasue weights hurt his joints(me to that is why I do not belong to a gym) and he has a HUMONGOUS chest and I would like to know how make my chest bigger but while keeping it strong?

[armysc_25b]

If you're looking for size and only size, you're asking the wrong people. My picture's on my profile, I'm by no means a large guy. At 5'9" and 170 lb (when I'm really working out hard), I've got an average build but don't let my lack of size fool anyone. I'm physically fit, and while other people do comment about my wide shoulder span and the fact I've gotten bigger, that's not my motive to working out.

Guys smaller than me go above and beyond on their APFT (one guy gets like 320-something easily). It's not all about size, it's what you do to maintain your strength. It sounds like you're doing what you need to do, so keep it up.

[CAPSmith]

My AI only does Cardio becasue weights hurt his joints(me to that is why I do not belong to a gym)

The exercises that I listed above don't use free weight, it's all resistance training which is much easier on your joints.

I have a fused spine which restricts my ability to do sit-ups, flutter-kicks, etc. However, with the resistance machines I can do the curls, etc without any pain.

I'm not an expert, but there is going to be a plateau for your with just using your own body weight if you are trying to bulk up. Eventually you will need to add some outside weight or resistance to build your muscles.

[Des]

Crossfit, Crossfit, Crossfit!

It's a system that's gotten REALLY big in our military, and yours, I imagine.

You can do the Workouts of the Day, or take several excersizes and vary them to your goals.

A lot of our units have built crossfit gyms in their lines, and use it as their daily PT. For a lot of the routines you don't need very many workout tools, or at least, minimal ones.

What is Crossfit?:
http://www.crossfit.com/cf-info/what-crossfit.html

Crossfit exercises descriptions and demos:
http://www.crossfit.com/cf-info/excercise.html

NavySEALS.com Workout of the Day:
http://www.navyseals.com/crossfit-workout-day

[C/Msgt.wraith]

1st: 300 sit ups
2nd: 400 push ups (wide armed, diamonds, one arm, etc.)
3rd: 50 pull ups and 50 chin ups
4th: 15 minute stretch and water break
5th: 3 mile run with a 1/4 mile sprint
6th: EAS Myoplex protein shake to finish it all up

I've been doing this routine in 2 day intervals for the past 6 weeks and it realy helped me get into the best shape I've ever been in.

[Drill for life]

Armysc_25b I am pushing a 280 APFT right now. Making a good score also ahs to do with size, if you are small,wirey,lankey, and strong the push-ups and sit-ups are going to be easy. Des I really don't get Crossfit, I hope you can explain it to me in easier terms. I am in good physical strenght and that was my original goal when I started working-out daily, now I just want to bulk up and get bigger. I have also been backpacking a whole lot, it really works(You get exercise and you get to see all the scenery).

[Des]

If your goal now is just to get bigger, crossfit isn't there for that. Crossfit is a strength and conditioning type of fitness designed to increase your strength in the 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

It's not about being the biggest guy, or being able to bench the most. It's about all-around combat performance, and crossfit is designed for that. It's workouts are simple, but designed to be done hard and fast.

In fact, the USMC started shifting their PT a couple years ago to incorporate crossfit-type training. Video on that here: http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=c1f5e9d30e1e7110VgnVCM10000013281eac____

As far as the workout of the day. It depends.

It could be something as simple as for time: 5 pull-ups, 10 push-ups, 20 situps. Doesn't sound like much, but do it as fast and hard as possible, no break between sets, for 20 minutes.

Now as for todays Workout of the Day (WoD) at NavySEALS.com

Phase I:
3 mile timed run
Pretty simple.

Phase II:
"FRAN"
21-15-9
Thrusters 95lb
Pull-ups
"

This is the fun one. The exercise name is FRAN. All Crossfit exercises have cute names, like "Fight gone bad" or "Filthy Fifty".

There are only 2 exercises, the 95lb thrusters, and the Pullups. So, the 21-15-9 means you do 21 Reps exercise followed by 21 reps of exercise 2 followed by 21 of exercise 3,4,5 etc. if there are more. Then you start over with 15 reps of each, then 9 of each.

It may not sound like much when you first think of it, but they get to be pretty deadly.

[Drill for life]

Thank you well I am a great physical shape right now so I am mostly just concerned with bulking up. So does anyone have any advice for this dilemma?

[FeelinFroggy]

Thank you well I am a great physical shape right now so I am mostly just concerned with bulking up. So does anyone have any advice for this dilemma? Eat big to get big. Steak and eggs, hope you like them. I would eat about 5 moderate sized meals a day(meat, vegetables,grains,milk,eggs) and of course continue to workout. And remember to keep track of your calorie intake...you DON'T want to burn off all of what you've eaten during your workout to gain muscle tissue. I would start off by keeping tabs on all of the calories you intake now, and gradually add calories as you progress in your workouts.

Everyone is different though, and different things work(or don't work) for different people.

[CAPSmith]

Talk to a personal trainer. They'll be able to develop an exercise routine that will meet your needs after a physical assessment. They can also help you figure out what you need to do to get over each plateau you come to.

[Drill for life]

Eat big to get big. Steak and eggs, hope you like them. I would eat about 5 moderate sized meals a day(meat, vegetables,grains,milk,eggs) and of course continue to workout. And remember to keep track of your calorie intake...you DON'T want to burn off all of what you've eaten during your workout to gain muscle tissue. I would start off by keeping tabs on all of the calories you intake now, and gradually add calories as you progress in your workouts.

Everyone is different though, and different things work(or don't work) for different people.

I am going to do that, it's going to take a while and a lot of planning but I will do it.