Hey everyone,
I'm new to the forum but to give you a little background on myself i'd say i'm of intermediate fitness. I recently recovered from a shoulder injury, (just some muscle tension/bruising that took about ~4 weeks to recover from). To give you an idea of my fitness level I can do about ~20 pullups (proper form) and ~60 pushups (proper form) and run comfortably for 30-45 minutes. Right before I hurt my shoulder I was getting pretty bored with my workout routines (2 supersets of 4 sets of 15 reps per muscle group, 2-3 muscle groups per day with a few days rest and some calisthenics thrown in). What i'm looking for is some tips on building a program that incorporates calisthenics and weight training with some cardio work as well. I'm looking to train 4 days a week. When I tried just throwing in calisthenics I often found my recovery times to be a lot longer and I felt weaker during the day and missed workouts here and there as a result. Is there a generic model that people follow? If not, what should I start doing to create a workout wth a good mix of calisthenics/weight training (to tone not build (i'm guessing ~15 reps etc))/cardio? My fitness goals are to not necessarily have a crazy six pack, just some more definition. I really enjoy workouts that involve a bit more variety of motion (things like woodchopping) and make me feel less like a gerbil (hate treadmills, etc).
I'm 18 years old, about 5'9.5 and fluctuate between 155-160 lbs atm.
Thanks for the help in advance,
Sam
I'm new to the forum but to give you a little background on myself i'd say i'm of intermediate fitness. I recently recovered from a shoulder injury, (just some muscle tension/bruising that took about ~4 weeks to recover from). To give you an idea of my fitness level I can do about ~20 pullups (proper form) and ~60 pushups (proper form) and run comfortably for 30-45 minutes. Right before I hurt my shoulder I was getting pretty bored with my workout routines (2 supersets of 4 sets of 15 reps per muscle group, 2-3 muscle groups per day with a few days rest and some calisthenics thrown in). What i'm looking for is some tips on building a program that incorporates calisthenics and weight training with some cardio work as well. I'm looking to train 4 days a week. When I tried just throwing in calisthenics I often found my recovery times to be a lot longer and I felt weaker during the day and missed workouts here and there as a result. Is there a generic model that people follow? If not, what should I start doing to create a workout wth a good mix of calisthenics/weight training (to tone not build (i'm guessing ~15 reps etc))/cardio? My fitness goals are to not necessarily have a crazy six pack, just some more definition. I really enjoy workouts that involve a bit more variety of motion (things like woodchopping) and make me feel less like a gerbil (hate treadmills, etc).
I'm 18 years old, about 5'9.5 and fluctuate between 155-160 lbs atm.
Thanks for the help in advance,
Sam
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