Tell me what to expect?????

[BL@ZEN]

Alright Sherdoggers, I need your help!!

I am almost 30 years old and have not been very active lately! I will get to the meat of things: I don't live near a gym and could not afford one right now as I have three children and bills to pay, Damn economy

Here is a workout I am considering but I am not sure of what to expect:

Day1:

Pull ups, Push ups, Front and side shoulder lifts, Dips, One arm rows 3 set * 15 reps each time.. Also add 2 mins straight of arm circles. Then

Run stairs, knee raises, 15 reps once, plus Alternate heel touches till fail THEN\

Tuck jump, laundry jump, ankle hops, high step ups - 2 sets * 15 reps

End workout with 5 mins on the elypitical

Day 2:

Squats, Lunges, Calf raises, Squat Thrusts, Leg Pull ins - 3 sets of 15

Mountain climbers, Burpees, 15 reps once, Oblique Crunch till fail

No arm Hop, Leap ups, Burnouts 2 sets * 15


End workout with 5 mins on the elypitical

Now I am looking to do this to get back into shape. Ultimately I am looking to get back into serious basketball shape and also get in shape were I can start rolling again!

What will the above workout DO???? Will it work or should o go about this another way.

Please don't tell me to read the FAQ as I have and really it has not helped. I can only do body weight fitness as I don't have any weights other then what I can create at home!

And yes I am going out and playing basketball as much as I can I just wonder if the above would help me get there faster!!

Please help me I would be greatly appreciated!

[Revok]

Too complicated. But cut out the useless shit, and you could get your anaerobic level up with something along these lines. Your focus with bodyweight exercises should be anaerobic conditioning and muscle endurance - arm circles and calf raises do not fit this criteria.

Personally I've had great success sticking to a few rock-solid exercises (5 or 6), carefully selected, and charging through them 10 or 15 reps each, circuit-style, as many times as possible. Try this, for example...

Burpees x10
Dips x10
Pull-ups x10
Jumping squats x10
Sit-ups x10
Squat thrusts x10
30 second break (or until your HR falls to aerobic level). Repeat.

Track your progress, always striving to reduce your rest times and/or total rep count. Change up the movements when you get bored, but keep it simple and challenging - that means compound movements, done as dynamically as possible. This will get you in shape much quicker than that kitchen-sink approach.

P.S. Sprints. And make yourself a sandbag. Oh and read the FAQ. Again.

[matt_w]

Fuck the recession. I've been unemployed since the beginning of January. Now, moving on to something that will actually benefit you....

RossTraining - Never Gymless

If you do some research in the conditioning and strength and power forums, it'll become obvious that Ross' books are very well-respected by a majority of people on this site. I'd be surprised if this is the first time you've seen something of his recommended in a thread. I own Never Gymless. The book does recommend various equipment to buy, but all the stuff is cheap, some of it you can build yourself, and none of it is truly 100% required. Chapters include pushing exercises, pulling exercises, legs, abs, conditioning, nutrition and sample workout routines. Plus, Ross always does an excellent job w/ replying to e-mails if you have any questions.

[kiridoku]

Originally Posted by matt_w

Fuck the recession. I've been unemployed since the beginning of January. Now, moving on to something that will actually benefit you....

RossTraining - Never Gymless

If you do some research in the conditioning and strength and power forums, it'll become obvious that Ross' books are very well-respected by a majority of people on this site. I'd be surprised if this is the first time you've seen something of his recommended in a thread. I own Never Gymless. The book does recommend various equipment to buy, but all the stuff is cheap, some of it you can build yourself, and none of it is truly 100% required. Chapters include pushing exercises, pulling exercises, legs, abs, conditioning, nutrition and sample workout routines. Plus, Ross always does an excellent job w/ replying to e-mails if you have any questions.

"Ross" is the correct answer to every question.