First off, I'd like to introduce myself, names David, hello to everyone, and like the topic says, I appreciate all help.
I won't say this is a dilemma, but I want to make the most of it so I need some help. I am 21 years old, for the past 6-5 years, I've been making fitness more and more important in my life. My diet has changed and is still changing, I'm pushing for eating more often but very, very little throughout the day. My workout routines have changed as well and my weight has come down to a more reasonable amount for me, before (6 years ago) my weight ranged from 180-200, now I clock in at just under 170lbs. I've managed to lose more fat, but gain muscle which is a plus.
This coming Saturday I have a police examination which involves a physical test. I train everyday for at least 30min. My exercises are as follows.
Day 1
Improvised Burpees (rather than just jumping up, I jump but bring my knees to my chest, as well I use those handle bars to elevate my push ups) - 10 reps
Curls for the biceps - 10 reps
Squats with weights - 10 reps
Bench press using free weights - 10 reps
I do this in this exact order, and I repeat this 4 times, making 4 sets of each exercise. Just a note, I adjust my weights every week or so, I ensure its enough to only allow me to do 10, that way I get some resistance and it isn't easy.
Day 2
Leg lifts (I start with both legs off the ground just 6 inches off the ground, then the right goes up ((Thats 1 rep)) right comes down, left goes up ((Rep 2)), as soon as both are down, they go up together ((Rep 3)) - 30 reps
Knee to elbow bicycle (On the back, knees to chest, right leg kicks out, left knee comes in, right elbow touches left knee, repeat with alternating limbs, each touch is 1 rep) - 50 reps
Lastly is the plank, I start off on my right forearm, hold for one minute, do the plan with both forearms on the ground, another minute, and then finish on my left
Same as above, list is repeated 4 times, I am trying to change this list though, or at least add more reps because its not much off a challenge, save for the planks. And lastly, this is 5 days a week.
I've been following this for the last 3 weeks, before that it was similar but I had different exercises and I had been experimenting and researching what does and doesn't work. As an extra note, anytime I spend at home, I have an alarm clock that goes off every hour, at which point I stop what I'm doing and do the maximum amount of push ups I can do, which is 45 right now.
Alright, here is where I need the help. Is there anything I can do (And I know its only 5 days) to change my routine or add to it or whatever, which can boost my results for my tests?
The tests consist of push ups, pull ups (haven't done them in a while, just don't have a place where I can) 1.5 mile run, 100 yds dash, curl ups (weight sorta sit ups, rather than bringing your shoulders off the ground like a sit up, you slide your fingers which are at your sides some 6 inches forward and bring them back) and a bench press (perfect score is benching your own body weight)
There is the reason for all the whole rant about me before everything, as kinda more info, I know my workout includes no cardio, for one, its winter where I live and I have no indoor place to run, during summer-fall however, I ran 3kms daily and am an overall not a bad runner. I've also begun taking whey (began 2 months ago) and I've recently switched over to a product called Cyto Gainer, I don't exactly take the recommended dosage, I take half of it, one shake after my workout which takes place in the morning, and half a shake before I go to bed.
Anyway, thats that, again, all help is appreciated so long as its useful. I'll be popping in tonight and all week to check replies. Thank you.
I won't say this is a dilemma, but I want to make the most of it so I need some help. I am 21 years old, for the past 6-5 years, I've been making fitness more and more important in my life. My diet has changed and is still changing, I'm pushing for eating more often but very, very little throughout the day. My workout routines have changed as well and my weight has come down to a more reasonable amount for me, before (6 years ago) my weight ranged from 180-200, now I clock in at just under 170lbs. I've managed to lose more fat, but gain muscle which is a plus.
This coming Saturday I have a police examination which involves a physical test. I train everyday for at least 30min. My exercises are as follows.
Day 1
Improvised Burpees (rather than just jumping up, I jump but bring my knees to my chest, as well I use those handle bars to elevate my push ups) - 10 reps
Curls for the biceps - 10 reps
Squats with weights - 10 reps
Bench press using free weights - 10 reps
I do this in this exact order, and I repeat this 4 times, making 4 sets of each exercise. Just a note, I adjust my weights every week or so, I ensure its enough to only allow me to do 10, that way I get some resistance and it isn't easy.
Day 2
Leg lifts (I start with both legs off the ground just 6 inches off the ground, then the right goes up ((Thats 1 rep)) right comes down, left goes up ((Rep 2)), as soon as both are down, they go up together ((Rep 3)) - 30 reps
Knee to elbow bicycle (On the back, knees to chest, right leg kicks out, left knee comes in, right elbow touches left knee, repeat with alternating limbs, each touch is 1 rep) - 50 reps
Lastly is the plank, I start off on my right forearm, hold for one minute, do the plan with both forearms on the ground, another minute, and then finish on my left
Same as above, list is repeated 4 times, I am trying to change this list though, or at least add more reps because its not much off a challenge, save for the planks. And lastly, this is 5 days a week.
I've been following this for the last 3 weeks, before that it was similar but I had different exercises and I had been experimenting and researching what does and doesn't work. As an extra note, anytime I spend at home, I have an alarm clock that goes off every hour, at which point I stop what I'm doing and do the maximum amount of push ups I can do, which is 45 right now.
Alright, here is where I need the help. Is there anything I can do (And I know its only 5 days) to change my routine or add to it or whatever, which can boost my results for my tests?
The tests consist of push ups, pull ups (haven't done them in a while, just don't have a place where I can) 1.5 mile run, 100 yds dash, curl ups (weight sorta sit ups, rather than bringing your shoulders off the ground like a sit up, you slide your fingers which are at your sides some 6 inches forward and bring them back) and a bench press (perfect score is benching your own body weight)
There is the reason for all the whole rant about me before everything, as kinda more info, I know my workout includes no cardio, for one, its winter where I live and I have no indoor place to run, during summer-fall however, I ran 3kms daily and am an overall not a bad runner. I've also begun taking whey (began 2 months ago) and I've recently switched over to a product called Cyto Gainer, I don't exactly take the recommended dosage, I take half of it, one shake after my workout which takes place in the morning, and half a shake before I go to bed.
Anyway, thats that, again, all help is appreciated so long as its useful. I'll be popping in tonight and all week to check replies. Thank you.