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View Full Version : Any one that needs a good hard workout here it is...



bbond007
03-31-08, 05:31 PM
I just started this today, im in pertty good shape right now, and this is pertty rough. Pay no attention to the "WITH VEST" i have a runing vest i use if you got on wear it.

Endurance Workout!!!

Monday:
Warm up…1 ½ miles. “With vest”
Bench.. 15,8,4,10,3
Run ..½ mile, 3min.
Butter fly’s 5x5
Run ..½ mile, 3 min
Tri’s do all that apply!!
Pull ups till failure..2x
Run .1 mile..6min
Sit ups 60..2x
Push ups 100..2x
Jump rope 2 min.
Cool down 1 ½ mile. “With vest”

Tuesday:
Warm up…2 ½ miles. “With vest”
Push ups.. Max out . “With vest”
Sprint…40yards..10x
Sit ups.. Max out for 2 min..
Fast 1 mile.
Set of Stairs.
Push ups.. Max out. “With vest”
Fast ½ mile.
Cool down 3mile.

Wednesday:
Warm up..1 ½ mile. “With vest”
Shoulders all that apply!!
Biceps all that apply!!
Run ½ mile..3 min.
Pull ups 30..few sets as possible..
Sit ups max 2min.
Dips 5 set of 15
Cool down 1 mile. “With vest”

Thursday:
Warm up..3 mile. “With vest”
Set of Stairs.
Fast 2 mile.
Sit ups max 2 min.
Max push ups 2 min.
300m Sprint 5x.
Max pulls max out 2x
Cool down 3 mile.

Friday:
Warm up.. 2 miles “With vest”
Legs all that apply..
Jump rope 5 min..
Pull ups 25 few sets as possible..
Sit ups max out 2 min.
Dips 5 sets of 15
Cool down 2 miles.