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Can someone suggest a 10 day workout plan?

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  • Can someone suggest a 10 day workout plan?

    I am all over the place it seems. I've done 4 rounds of P90X and began Insanity but seems to be over training. MY diet has been about 80% perfect. NO grains, but sometimes my wife causes us to have sweets in the house-- nothing crazy.

    I keep doing Insanity but my weight has gone up and I seem to be getting more exhausted. Without someone telling me to "Walk more" can someone here offer some sample 7-10 day plans for working out? I have a 1 pood KB and a bunch of dumbbells. I love to skip rope too when its not too cold.

    Thanks in advance.

  • #2

    If your goal is general atheltic fitness:

    Day 1 - Max Strength (squat, push movement, pull movement)

    Day 2 - Sprints

    Day 3 - Rest

    Day 4 - Explosive Strength (plyometrics drills)

    Day 5 - Conditioning Drills (burpees, jump rope, bodyweight movements, etc)

    Day 6 - Yoga

    Day 7 - Rest


    • #3

      Merk -

      Sounds like you are overtrained - and understandably so with Insanity!

      Here is what I'd recommend:

      Day 1 - KB circuit consisting of 5 push presses per side, 10 kb squats, 10 rows on each side, and 20 swings. Do that circuit 3-5 times with a minute rest in between.

      Day 2 - DB workout - Squats, deadlifts, presses

      Day 3 - Sprints

      Day 4 - Pullups and pushups - ladder them starting at 5 pullups, then 4, then 3, then 2, then 1 and then do the same for pushups, only start at 10 and work down to 1. Do as many circuits of that with 1 minute rest in between. Track the # for weekly improvement

      Day 5 - Walk 2 miles or 30 minutes

      Day 6 - Plyometrics or Kenpo X (P90X)

      Day 7 - Rest


      • #4

        Turbulence Training's Crazy 8 is fun

        1. 60 Jumping Jacks: Done as fast as possible

        2. 15-20 Spiderman Pushups:

        3. Walking Lunges: I take 20 steps total.

        4. Spiderman Climb: I do a total of 20 of these (10 per side)

        5. Wall Squat: Do for 45-60 seconds. This hurts! Don't rest your hands upon your legs, since it makes it easier.

        6. Planks: Do for 60 seconds. Tough after doing all these other exercises without rest.

        7. 5 Burpees: Make sure and do a full pushup at the bottom and explode as high as pssible at the top into a jump.

        8. High Knees: Done as fast as possible. Do 50 total.

        I would say do this 3 times a week, with something fun, (biking, Frisbee, trails, basketball, for the between days, lift heavy one day, and rest one day.


        • #5

          Day 1 Big 5

          Day 2 Rest

          Day 3 walk

          Day 4 walk

          Day 5 walk

          Day 6 walk

          Day 7 walk

          Day 8 Big 5

          Day 9 rest

          Day 10 walk


          • #6

            Jpickett: sweet. Love it.

            Vick: Big 5? Interested...

            Jostle: sounds awesome too.

            Maybe I've been overthinking the fitness part. Thanks for the info!



            • #7

              Here is a 5 minute video on the big 5.



              • #8

                After having done P90, having a bit of weight gain, it's time to keep it simple and focus a bit more on strength.

                You didn't mention whether or not you have access to a barbell, but I would recommend one of the two programs, both by Pavel Tsatsouline.

                "Power to the People" which you deadlift everyday (you start at a very low % of your max and do ONLY two sets of five everyday) you are supposed to couple that with the side press, but just pick one good upper body push...dips, pushups and one arm KB press are simple ideas. Throw in a a day or two of sprinting and you are good. I can't even begin describe the feeling of deadlifting everyday. You feel so powerful.

                "Enter the Kettlebell"...kettlebell clean and press, three days a week...light-medium-heavy days...combine with pullups and some swings/snatches for cardio.

                Both of those are my "go-to" programs when I get sick of crossfit and want something more structured.