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Does this workout sound ok?

M

morkus64

Diamond Member
Ok, i'm 21, about 5'11 and around 160 pounds... I've got a little more flab than I used to (though i'm not really worried about that), very little muscle definition, and very little endurance.

I'd like to build some muscle, particularly in my arms and chest, and I'd also like to be able to play soccer for more than 2 minutes without dying. Unfortnately, I don't have hours and hours to devote every day... maybe 20-30 minutes. I'd prefer things I can do at home. Oh, also, if it matters, the major health issue for me is keeping off diabetes... my family has a history of it.

I just did:

1. 25 jumping jacks
2. 20 sit ups
3. 10 pushups
4. 25 more jumping jacks
5. 20 more sit ups
6. 10 more pushups
7. 25 more jumping jacks

And I'm feeling like I could definitly do more (though I'm wary, because other times when I've tried to start working out I went in all gung-ho and wound up in pain for a few days.

What should I add, change, etc?
 
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.

 
Someone put up a home routine using these kind of exercises that was pretty good. I did it once or twice when I couldnt get to the gym for a few days. It went something like this:

Pick a number like 10 or 15 and do that many of each exercise.

jumping jacks
squat thrusts
pushups
crunches (regular and side ones)
leg lifts
(exercises can vary depending on tates and needs)

then do one less rep of each exercise until you get down to 1 rep of each.

So if you chose 15, you do 15 jumping jacks, 15 squat thrusts...etc
then 14 of each then 13 of each and so on and so forth until you are done.
 
Originally posted by: morkus64
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.
Click to expand...

Depends on your definition of any considerable amount. Any decent workout should not last less than an hour. You can do some decent damage running for an hour a few times a week. In fact, that is apart of my workout.

I do core lifts 2x a week (squat, bench, deadlift) and run 2x a week. I'm not going to become mr. america or anything with this plan, but it's a good way for me to keep both weight lifting and cardio in my exercise plan and not spend too much time doing so.
 
Originally posted by: arcenite
Originally posted by: morkus64
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.
Click to expand...

Depends on your definition of any considerable amount. Any decent workout should not last less than an hour.
Click to expand...


That is completely false
 
Originally posted by: new2AMD
Originally posted by: arcenite
Originally posted by: morkus64
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.
Click to expand...

Depends on your definition of any considerable amount. Any decent workout should not last less than an hour.
Click to expand...


That is completely false
Click to expand...

I suppose it depends on what you're going for. Of course warming up is excluded...

 
Originally posted by: arcenite
Originally posted by: morkus64
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.
Click to expand...

Depends on your definition of any considerable amount. Any decent workout should not last more than an hour. You can do some decent damage running for an hour a few times a week. In fact, that is apart of my workout.

I do core lifts 2x a week (squat, bench, deadlift) and run 2x a week. I'm not going to become mr. america or anything with this plan, but it's a good way for me to keep both weight lifting and cardio in my exercise plan and not spend too much time doing so.
Click to expand...

Here, I fixed it for ya...must have been a typo...
 
Originally posted by: Nutdotnet
Originally posted by: arcenite
Originally posted by: morkus64
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.
Click to expand...

Depends on your definition of any considerable amount. Any decent workout should not last more than an hour. You can do some decent damage running for an hour a few times a week. In fact, that is apart of my workout.

I do core lifts 2x a week (squat, bench, deadlift) and run 2x a week. I'm not going to become mr. america or anything with this plan, but it's a good way for me to keep both weight lifting and cardio in my exercise plan and not spend too much time doing so.
Click to expand...

Here, I fixed it for ya...must have been a typo...
Click to expand...

Maybe it's just a personal thing, but for me anything less than an hour just isn't worth it.

Edit: I'm 5'7 and 190.
 
If you really want to exercise at home my advice is to invest in some home workout equipment if you can afford it and have the space for it.
 
dude if you have access to UMD's rec center ... take advantage of that. I graduated in 2004 from there and I've never seen a gym that is nearly as nice as the rec center at UMD.

even the equipment in the old gym is great. i actually lifted in the old gym when i lived in campus because it was 100x less crowded and open between 6pm and 10pm.
 
Originally posted by: thebigdude
If you really want to exercise at home my advice is to invest in some home workout equipment if you can afford it and have the space for it.
Click to expand...


yeah, that'd be a negative on #1, and a negative on #2... if i had another inch of space i'd be unpacking my drumset.
 
Originally posted by: arcenite
Originally posted by: Nutdotnet
Originally posted by: arcenite
Originally posted by: morkus64
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.
Click to expand...

Depends on your definition of any considerable amount. Any decent workout should not last more than an hour. You can do some decent damage running for an hour a few times a week. In fact, that is apart of my workout.

I do core lifts 2x a week (squat, bench, deadlift) and run 2x a week. I'm not going to become mr. america or anything with this plan, but it's a good way for me to keep both weight lifting and cardio in my exercise plan and not spend too much time doing so.
Click to expand...

Here, I fixed it for ya...must have been a typo...
Click to expand...

Maybe it's just a personal thing, but for me anything less than an hour just isn't worth it.

Edit: I'm 5'7 and 190.
Click to expand...

Nutdotnet is right.

now if you are talking more than an hour combined cardio + weight training, then sure more than an hour is okay.

but if you lift for more than 1 hour, you are over training. a good solid, hard weight raining workout, shuold last no longer than 45 mins ... 1 hour tops.
 
Originally posted by: arcenite
Originally posted by: Nutdotnet
Originally posted by: arcenite
Originally posted by: morkus64
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.
Click to expand...

Depends on your definition of any considerable amount. Any decent workout should not last more than an hour. You can do some decent damage running for an hour a few times a week. In fact, that is apart of my workout.

I do core lifts 2x a week (squat, bench, deadlift) and run 2x a week. I'm not going to become mr. america or anything with this plan, but it's a good way for me to keep both weight lifting and cardio in my exercise plan and not spend too much time doing so.
Click to expand...

Here, I fixed it for ya...must have been a typo...
Click to expand...

Maybe it's just a personal thing, but for me anything less than an hour just isn't worth it.

Edit: I'm 5'7 and 190.
Click to expand...

I just love how you back up your claim with relevant information!

(In other words, I don't see where your height/weight have to do with the amount of time you spend in the gym.)

I couldn't fathom being in a gym and/or working out for more than an hour. Heck, most of the time I'm in and out of the gym in 30 minutes. I don't go there to fart around...

Before you (or anyone else for that matter) gets defensive, here's an example of today's workout:

Chest/Triceps
3x Dumbell Flat Bench
3x Dumbell Incline Bench
3x Weighted Dips OR Flys
3x Skull-Crushers

And I'm out of there. Throw in a "warm-up" on the very first flat bench, but that's all I do...Muscles grow and/or get stronger out of the gym, not in it...

 
Originally posted by: purbeast0
Originally posted by: arcenite
Originally posted by: Nutdotnet
Originally posted by: arcenite
Originally posted by: morkus64
trouble is, i don't have any excercise equipment... on occassion i could go to UMD and use the rec center, but on a daily basis i've only got that 20-30 min, and UMD is 15 minutes away. Don't really have time to run any considerable amount.
Click to expand...

Depends on your definition of any considerable amount. Any decent workout should not last more than an hour. You can do some decent damage running for an hour a few times a week. In fact, that is apart of my workout.

I do core lifts 2x a week (squat, bench, deadlift) and run 2x a week. I'm not going to become mr. america or anything with this plan, but it's a good way for me to keep both weight lifting and cardio in my exercise plan and not spend too much time doing so.
Click to expand...

Here, I fixed it for ya...must have been a typo...
Click to expand...

Maybe it's just a personal thing, but for me anything less than an hour just isn't worth it.

Edit: I'm 5'7 and 190.
Click to expand...

Nutdotnet is right.

now if you are talking more than an hour combined cardio + weight training, then sure more than an hour is okay.

but if you lift for more than 1 hour, you are over training. a good solid, hard weight raining workout, shuold last no longer than 45 mins ... 1 hour tops.
Click to expand...

Yup, if cardio is thrown in...I can see going over an hour or whatever...but keep in mind, your body starts to become catabolic soon after you work out...so if a person lifts weights, and then hops on the treadmill for an hour he/she is actually allowing the body to burn muscle...

The above is the most important reason to limit your workouts if you're trying to gain mass/get stronger...lift, get done with it, get home, and replenish your body.

Oh, and to the OP: I think you're screwed bud. If you're unwilling/unable to put some sacrifice into getting in shape (or whatever your goals are) then don't waste your time.



 
Originally posted by: morkus64
Originally posted by: thebigdude
If you really want to exercise at home my advice is to invest in some home workout equipment if you can afford it and have the space for it.
Click to expand...


yeah, that'd be a negative on #1, and a negative on #2... if i had another inch of space i'd be unpacking my drumset.
Click to expand...


Ouch. Well then disregard my completely unhelpful advice.

I think you are correct in that you can (and should do) way more than what you are describing. My calisthenics are a bit rusty though so I can't really remember what some good ones are.
 
I think that some of you are misinterpreting what i'm trying to do... I'd like to look a little better, but i'm not trying to become a flipping bodybuilder. I'm mainly just trying to run up and down the field or the court for a whole game.
 
Originally posted by: thebigdude
Originally posted by: morkus64
Originally posted by: thebigdude
If you really want to exercise at home my advice is to invest in some home workout equipment if you can afford it and have the space for it.
Click to expand...


yeah, that'd be a negative on #1, and a negative on #2... if i had another inch of space i'd be unpacking my drumset.
Click to expand...


Ouch. Well then disregard my completely unhelpful advice.

I think you are correct in that you can (and should do) way more than what you are describing. My calisthenics are a bit rusty though so I can't really remember what some good ones are.
Click to expand...

Thanks, though.

Here's the thing... I know I can do more, i've done 75 pushups in a session before (not all at once, in reps), but i felt like death for a few days afterwards... i'm just not sure what is a good non-death workout for me, and i figure it's better to do too little than too much, right?
 
Originally posted by: new2AMD
Try what I posted earlier at home. Its a good cardio workout as well as helping muscle toning.
Click to expand...


i tihnk i will... i'll start with 10 for now... maybe start at 10 for a couple days, then go to 11, then 12 and so on...


Today, however, the points right below both my collarbone kind of in that armpit, shoulder region are sore... did i just not stretch enough, or is it simply no pain, no gain?
 
Originally posted by: morkus64
I think that some of you are misinterpreting what i'm trying to do... I'd like to look a little better, but i'm not trying to become a flipping bodybuilder. I'm mainly just trying to run up and down the field or the court for a whole game.
Click to expand...
Then...uh...start running. Get up an hour earlier and run a mile or two. All you need is a pair of shoes! I've started running every weekday morning again and it's great, I have so much more energy. So much better than when I ran in the evenings.
 
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