Hey im looking for a new workout(s). I weightlift at school and run. but i want something that helps muscular endurance. i dont know if i should look for something in pylometrics or what. i basically want to be tired but not from running or weightlifting, but from a mix between the two.
run 2 or 3 miles on a track. after each lap, do 15-30 push ups, lunges or some kind of ab crunch or sit up. by the end of the 2 or 3 miles you should be pretty tired.
just left the gym (1st day with personal trainer) and can barely move legs:
warmup: 12min on treadmill speed-6.6
core exercises: planks, ´hindu´ pushups, scorpion stretches (lay flat on stomach with arms stretch left and right, and try to cross opposite leg over the other and touch opposite hand
lunges across 80ft? w/ 45lb dumbells (almost hurled,lol) and back to starting position
crane stretches (balance on one leg, arms stretched out , and bend forward w/ upper body) across length of gym 80ft?
wall squats ( he told when he sees my legs shaking to do another 2 min.) held for 4min. pretty wimpy, I know lol
14-1 pushups: do 14 pushups then 13 and on....
back on treadmill: incline at 5.5 speed-10.0 3 sets of 30 sec. increasing speed every set by .2
squats: 3 sets,1-20 then 2-15 reps
ab/leg raises on the floor holding onto partners calves, throwing legs to his hands and he throws to wherever he feels and raise them back
and we also did some arm exercises with dumbells , theres one or two more we did can´t remember, cant feel my lower legs right now :shock:
I´m out of shape (270lbs.- 2 years ago I was 225 , thats what a 6/12 pack a day will do) so trying to get back into the swing of things. Funny thing about it, he said this was the easy day! lol
fishking, is your personal trainer Jason Chavis @ kbjj?
Matt McGlothlin, I think Jason was there as well, not for sure (new guy u know lol)
Try swimming....I started doing it recently trying to get back into shape, cause a lot of top level BJJ guys recommend it. It has really made a difference for me. It is a great cardio, plus total body muscular endurance workout, and closely simulates a lot of the same type of muscular movements as grappling, with the water resistance, etc. Also works on building up your lung capacity, kind of like when you are in a bad position on the bottom and can't breathe well.