Beginner Level Cross Training Program: Excellent for boosting Endurance and V02 Max!

Discussion in 'Fitness & Nutrition' started by Fishbait, May 25, 2007.

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  1. Fishbait

    Fishbait New Member

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    i picked up this cross training routine as a way to work on my endurance and v02 max scores. it just so happens that it's a pretty fun series of workouts too!

    for you broly's out there this will probably look like chicken scratch.

    i've been doing the following routine in the mornings and then working out about 3x / week in the evenings as well.

    let me lay it out for ya!

    :coold:
     
  2. Fishbait

    Fishbait New Member

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    Monday
    Perform the following in order:

    -Warm up with a 10 minute bike ride.

    After your ride, do some light stretching to loosen up your muscles.

    Perform the following exercises with a 1 minute rest between each:

    -Do one set of max out push-ups. Do as many repetitions as you can until your muscles fail.
    -Do as many pull-ups as you can.
    -Do 25 jumping jacks.
    -Do as many jump squats as you can.

    Take a 2 minute rest period.

    -Do one good slow set of crunches. Do as many as you can until you can't hold form anymore.

    Take another 2 minute rest.

    -Deadlifts (2 sets of 12-15 repetitions with a light weight)

    Take another 2 minute rest.

    -Cool down with 10 minutes of easy jogging.

    Tuesday
    After stretching, begin your 25 minute run at an easy pace.

    (This is a suggested 6 week course and they raise the running mins each week: 25, 35, 40, 45, 50, no running last week; rest)

    Immediately following your run, bike for 20 minutes at an easy pace.

    Wednesday
    Do same exact workout from Monday

    Thursday
    After stretching, begin your bike ride of 45 minutes.

    (This is a suggested 6 week course and they raise the biking mins each week: 45, 55, 60, 60, 60, 60)

    Following your ride, run for 10 minutes.

    Friday
    Rest

    Saturday - This day is awesome. Sweat like a stuck pig!
    Run - 15:00
    Bike - 10:00
    Run - 10:00
    Bike - 10:00
    Run - 10:00
    Bike - 10:00
    Total - 1:05:00
     
  3. Leb_CRX

    Leb_CRX OT's resident terrorist

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    copied

    thank you sir
     
  4. Fishbait

    Fishbait New Member

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    :cool:
     
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