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I am on house arrest so i can't do any road work. I need suggestions on things I can do in my house that I can put in my workout plans.
Well starting Monday, December 17 i'll start my 90 day challenge, to see if i can follow my workout plans and get back into boxing
Current stats
Height: 5'8
Weight: 219lbs
Exercises Stats
Goals
Get Under 200lbs
Get back in boxing shape
Get toned
look and feel good
Ok here's what an average week is going to look like training wise hopefully:
Advice, Suggestions, And input wanted. I am starting this workout plan on December 17.
WORKOUT 'A'
Regular Pushup (25x3)
Pullups (3x3)
Diamond Pushups (15x3)
Wide Pushups (15x3)
Chinups ( 3x 3)
Mountain Climbers (each leg) (3x20)
WORKOUT B
Squats - 100, 75, 50
Calf Raises - 60, 60, 60
Burpees - 20, 20, 20
Lunges - 100 each leg
PLYOMETRICS
Squat Jumps 10x3
one legged hop - 25 feet back and forth
step jumps 30,20,10
clap pushups - to failure, to failure, to failure
Boxing Specific/Cardio
jump rope (5 rounds x 3 min)
Shadowbox (3 rounds x 3 min)
speed bag ( 3 rounds x 3 min )
heavybag (6 rounds x 3 min)
ride the bike or run
Abs
crunch 3x30
bicycle 3x30
leg raises 3x30
Nutrition
Cut off Sodas and Junk food
Schedule will be made
Monday
100 pushups
10 pullups
40 mountain climbers.
(I was busy. But ill make up for it today)
I'd say jump up the cardio...
Ur strength training is plenty as it is (a lot more than i do....)
That or perhaps you can integrate calisthenics that work both the heart and ur bodies muscles...
I suggest not doing your clap pushups to failure, basically never do pylometrics till failure due to the shear strain they already put on you muscles anyways. It's a good way to tear a muscle, but other than that it looks like a good workout. Can you include some running/cycling or maybe swimming into your routine? I think a little more cardio to your routine will help bring down the weight (like hitmandonny already said). Also it's great you've cut out the soda/ junk food, keep it up mate i hope to see your progress.
Starting Monday December 17, 2007
Starting weight 219.0 lbs. 90 day challenge to get under 200 lbs
No junk food or sodas
Schedule
Mondays
Workout "A"
Boxing Specific
Diet
Tuesdays
Workout "B"
Boxing Specifics
Diet
Wednesdays
Workout A
Plyometrics
Boxing Specifics
Diet
Thursdays
Workout B
Boxing Specifics
Fridays
Workout A
Boxing Specifics
Saturdays
Plyometrics
Monday Dec.17
5 rounds of jump rope
3 rounds of shadow boxing
3 rounds of heavybag
5 sets of steps (run up down steps 5 times is 1 set)
150 pushups
20 pull ups/ chinups
3 rounds of jump rope
3 rounts of shadow boxing
4 rounds of body bag
and rode the bike
I have been woprking out daily
December 26th
Biked 20 minutes
3 rounds of jump rope
4 rounds of heavybag
3 rounds of shadow boxing
3 rounds of headmovement drill
i RAN A MILE TODAY
That mean that you're off house arrest? Congrats.