Hi all,
I've been doing general workouts and gym stuff for the last year or so. However I picked up and injury last christmas, shoulder impingment and getting treatment for my long issue with IT Band syndrome. So I was off the gmy and off my feet for about three months, just doing physio work and stretches. I've gradually been building back up to my normal routine, doing 3-4 weekly 3 mile runs and body weight circuits.
Anyway I'm going on holidays in three months to a beach resort so I'm thinking of doing a workout routine with an emphisis on body tone and deffinition more so than strenght etc. I'm not over weight, brobably more skinny than anything else. I'm 188cm and weigh 72 kg. I can't afford to join a gym, but have equipment at home; Barbells, dumbells, pull up bar, bench, yoga blocks, punch bag, jump rope, bands etc. So I'm looking for workouts that are targeted on body definition tonning.
Here is part of my plan:
Monday RM Circuits + 3 rounds punch bag 4mile run
Tuesday Chest, Back, Biceps, Abs 20 mins of skipping
Wednesday RM Circuits + 3 rounds punch bag 4mile run
Thursday Legs, Abs 20 mins of skipping
Friday RM Circuits + 3 rounds punch bag 4mile run
Saturday houlders, Triceps, Abs 20 mins of skipping
Sunday rest
Body weight circuit sets: 1st 2nd 3rd
Week (A)
Diamond Press ps 5 10 5
Half sit ups 20 25 20
Box jumps 20 25 20
Marine press ups 20 25 20
Sit ups 20 25 20
Lunges 20 25 20
Wide arm press ups 20 25 20
Alt elbow to knee 20 25 20
Squats 20 25 20
Dips 20 25 20
Knee’s to chest 20 25 20
Pull ups 5 5 5
Week (B) (change of press up style)
Knuckle press ups 20 25 20
Elbows to knees alt 20 25 20
Clapping press ups 20 25 20
Punch bag routine (three minute rounds with three rounds):
1st round: Puch/boxing combinations (jab, double jab, upper cut, hook, full combinations etc)
2nd round: Combinations of Roundhouse Kick, Inside Leg Kick, Front Kick, Spinning Leg Kick.
3rd round: Combinations of elbow strikes, knee strikes, head butts, shoves pushes etc.
During my 4 mile run I stop off three times to do 5 pull ups (over hand), 20 press ups and 20 hanging leg raises.
I terms of targeting muscles with weights, I'm a little restricted since I don't have access to cable machines or general gym machines. I wondering if anyone knows any interesting routines I could to, something I've been trying lately is to do 20 bench presses (30 kg) then hold up the bar bell while rasing my legs up to almost reach the bar bell.
I've been doing general workouts and gym stuff for the last year or so. However I picked up and injury last christmas, shoulder impingment and getting treatment for my long issue with IT Band syndrome. So I was off the gmy and off my feet for about three months, just doing physio work and stretches. I've gradually been building back up to my normal routine, doing 3-4 weekly 3 mile runs and body weight circuits.
Anyway I'm going on holidays in three months to a beach resort so I'm thinking of doing a workout routine with an emphisis on body tone and deffinition more so than strenght etc. I'm not over weight, brobably more skinny than anything else. I'm 188cm and weigh 72 kg. I can't afford to join a gym, but have equipment at home; Barbells, dumbells, pull up bar, bench, yoga blocks, punch bag, jump rope, bands etc. So I'm looking for workouts that are targeted on body definition tonning.
Here is part of my plan:
Monday RM Circuits + 3 rounds punch bag 4mile run
Tuesday Chest, Back, Biceps, Abs 20 mins of skipping
Wednesday RM Circuits + 3 rounds punch bag 4mile run
Thursday Legs, Abs 20 mins of skipping
Friday RM Circuits + 3 rounds punch bag 4mile run
Saturday houlders, Triceps, Abs 20 mins of skipping
Sunday rest
Body weight circuit sets: 1st 2nd 3rd
Week (A)
Diamond Press ps 5 10 5
Half sit ups 20 25 20
Box jumps 20 25 20
Marine press ups 20 25 20
Sit ups 20 25 20
Lunges 20 25 20
Wide arm press ups 20 25 20
Alt elbow to knee 20 25 20
Squats 20 25 20
Dips 20 25 20
Knee’s to chest 20 25 20
Pull ups 5 5 5
Week (B) (change of press up style)
Knuckle press ups 20 25 20
Elbows to knees alt 20 25 20
Clapping press ups 20 25 20
Punch bag routine (three minute rounds with three rounds):
1st round: Puch/boxing combinations (jab, double jab, upper cut, hook, full combinations etc)
2nd round: Combinations of Roundhouse Kick, Inside Leg Kick, Front Kick, Spinning Leg Kick.
3rd round: Combinations of elbow strikes, knee strikes, head butts, shoves pushes etc.
During my 4 mile run I stop off three times to do 5 pull ups (over hand), 20 press ups and 20 hanging leg raises.
I terms of targeting muscles with weights, I'm a little restricted since I don't have access to cable machines or general gym machines. I wondering if anyone knows any interesting routines I could to, something I've been trying lately is to do 20 bench presses (30 kg) then hold up the bar bell while rasing my legs up to almost reach the bar bell.