A sample workout for you guys....

[spinksjinx]

I ran across this workout and thought some of you guys might enjoy it.

1 mile warmup run, when running try to incorporate atleast 1 uphill sprint and run down the hill backwards.

10 rounds of 4 exercises

Jump Rope
Heavy Bag
Shadowbox
Speed Bag


Weightlifting-Light weights nothing heavy but keep explosive lift fast drop slow

Barbell back squats
15x4

Straight leg raises
15x4

Barbell incline bench press
15x4

Overhead dumbbell press
15x4

Underhand Pulldown
15x4

Barbell bicep curl
15x4


Crunches-25x4
leg raises-25x4
bicycle crunches-25x4

[theironone]

Not bad but cardio shouldn't really be mixed with weight and in regards to the lifting technique never go fast, keep it slowish and controlled.
Thanks for the info though spinx

[Tha Greatest]

yo

I ran across this workout and thought some of you guys might enjoy it.

1 mile warmup run, when running try to incorporate atleast 1 uphill sprint and run down the hill backwards.

10 rounds of 4 exercises

Jump Rope
Heavy Bag
Shadowbox
Speed Bag


Weightlifting-Light weights nothing heavy but keep explosive lift fast drop slow

Barbell back squats
15x4

Straight leg raises
15x4

Barbell incline bench press
15x4

Overhead dumbbell press
15x4

Underhand Pulldown
15x4

Barbell bicep curl
15x4


Crunches-25x4
leg raises-25x4
bicycle crunches-25x4

yo do all 3 minute rounds on tha following

jump rope 2 minutes back to back
shadowboxin 1 round
heavy bag 4-6 rounds
speed bag 2 rounds back to back
1 round jump rope
1 round shadowbox

[hambone]

Thanks for the ideas !
I would also add walking uphill backwards. It strengthens the legs in ways forward walking / running doesn't

[hambone]

what about weights in the hands while running ?
Any comments or experience ?

[spinksjinx]

what about weights in the hands while running ?
Any comments or experience ?

Forget about it, A lot of people do it and will recommend it at low weights but no need to. Bad things can happen and a bad case of tennis elbow could creep up on you and that can be worst than a broken bone sometimes.

[ShotgunSeanK]

training

i'd do some shadow boxing with light dumbell weights

[Fistecles]

I ran across this workout and thought some of you guys might enjoy it.

1 mile warmup run, when running try to incorporate atleast 1 uphill sprint and run down the hill backwards.

10 rounds of 4 exercises

Jump Rope
Heavy Bag
Shadowbox
Speed Bag


Weightlifting-Light weights nothing heavy but keep explosive lift fast drop slow

Barbell back squats
15x4

Straight leg raises
15x4

Barbell incline bench press
15x4

Overhead dumbbell press
15x4

Underhand Pulldown
15x4

Barbell bicep curl
15x4


Crunches-25x4
leg raises-25x4
bicycle crunches-25x4

Is that 10 rounds each excercise?

[spinksjinx]

Is that 10 rounds each excercise?

No no no that workout was

4 rounds of each, I have an altered plan which is a lot more useful if you are interested.

[Dio2]

No no no that workout was

4 rounds of each, I have an altered plan which is a lot more useful if you are interested.

Cory, what is the altered plan and when should you use which plan.