america fuck yeah workout of the day..

[KING SIZE]

not intended to be a ball breaker, but stresses overall fitness.. and should leave you satisfied afterwards. this one might even make karen sweat a bit... well maybe.

20-30 mins of fartlek runs (outside on the streets, random full out sprinting until you get tired.. then you walk/jog, as soon as you feel recovered you start again. random distances of your choosing, i.e. running to the stop sign all out, or the light pole, etc. set your new target as soon as you feel you can sprint again.

15 min break/drive to the gym

1000 meter continous swim, whatever stroke you prefer. if you can't continuously swim 1000 meters, then take breaks, just finish the swim. should be 40 laps in most gym pools.

15 min break to stretch/recover/hydrate

2 mile treadmill run at medium pace/6 mph or whatever your medium pace is on a 3.0 incline. if you can't hold the pace slow down a bit but don't slow to a walk. try to set a pace where you won't adjust it.

10 minute break to stretch/recover/hydrate

100 sit ups (any way you can, preferably 4 sets of 25)
100 4-count flutter kicks (any way you can, preferably 4 sets of 25)
100 of your abs of choice.. crunches.. sit up machine, whatever.
40 pull ups (any way you can, preferably 5 sets of 8)
100 push ups (any way you can, preferably 4 sets of 25.

10 minute break to stretch/recover/hydrate

finish by hitting legs again.. your legs should be fairly recovered at this point.

2 sets of 6 different exercises, high rep.. medium weight.

squats and lunges are mandatory, the other 4 are your choice.

this was a random monday workout i did... and is a pretty good way to kick off your week.

however easy or hard this workout is.. you can scale it up or down to your level of training. it's designed to last around 2-3 hours depending how fast your are and should really target your overall fitness and endurance. i came up with this one myself but it's been designed off of other crossfit type workouts. have fun..

[TheAmazon]

dude...i would die!!!1

[KING SIZE]

Originally Posted by TheAmazon

dude...i would die!!!1

by all means, you can scale it down.. but the various exercises one after the other after the other after the other.. is excellent for your overall fitness.

[MC Twinkie]

Who has time for a workout like that? It would take 3 hours a day. You would probably be better off cutting it all in half and alternating days. Swim one day and then run the next. Core weights one day and support groups the next.

fartlek runs, you can also do something called HIIT. Its high intensity interval training. Its actually considered pretty advanced. Its not for noobies.

[KING SIZE]

by all means, twist it, mold it, shave it down.. whatever.. but it was a good one for me 2day. i don't mind being in the gym a while. while it's not good for people who are bulking up or focusing on specific things. i can say this... doing these crosstraining type workouts has made me a machine. this workout was a random one, i change them all the time.. so this was the 1st time i did this one.

on this one i did the run/swim/run/workout format.. which is designed for those days where you want to go longer. usually i prefer a swim/run/workout format, but sometimes i'll alternate for a run/swim/workout format. but as to the specifics of it all, it always changes. i've been bigger and stronger but i've never even come close to this type of overall fitness since i've been doing these extended crosstraining workouts.

for someone just wanting to change it up, it'd be just fine to do a run/workout combo and the next day a swim/workout combo, etc. it's all about changing up the game for whatever works best for each person.

[skelekim]

uhh I will play some simple softball in 100 weather with a beer in one hand and gatorade in the other or walk 5 miles, but thats the extent of my workout. once every 3 months.