Brigand's Routine

[h2h Brigand]

Just as a note, I've exercised on and off for the past six months, so I may need to adjust my schedule a bit more so I'm not burning myself out. Anyhow, the equipment I'm using consists of an adjustable weighted vest that includes twenty 1 lb. weights and four adjustable weighted ankle/wrist bands that include five 2 lb. weights each.

Week 1-3:

MWF (0 lbs. on each limb; 0 lbs. on body):
10 minutes walking [weight loss/warm-up]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
2 x 15 crunches [toning]
2 x 15 per side dry swimming [toning]
2 x 15 push-ups [toning]
1 minute wall sitting [toning]
2 x 15 per side kneeling leg curls [toning]
10 minutes walking [weight loss/intermission]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

TH (2 lbs. on each limb; 4 lbs. on body) :
10 minutes walking [weight loss/warm-up]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
3 x 5 crunches [strength]
3 x 5 per side dry swimming [strength]
3 x 5 push-ups [strength]
30 second wall sitting [strength]
3 x 5 per side kneeling leg curls [strength]
10 minutes walking [weight loss/intermission]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

Week 4-6:

MWF (2 lbs. on each limb; 4 lbs. on body):
10 minutes walking [weight loss/warm-up]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
2 x 15 crunches [toning]
2 x 15 per side dry swimming [toning]
2 x 15 push-ups [toning]
1 minute wall sitting [toning]
2 x 15 per side kneeling leg curls [toning]
10 minutes walking [weight loss/intermission]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

TH (4 lbs. on each limb; 8 lbs. on body) :
10 minutes walking [weight loss/warm-up]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
3 x 5 crunches [strength]
3 x 5 per side dry swimming [strength]
3 x 5 push-ups [strength]
30 second wall sitting [strength]
3 x 5 per side kneeling leg curls [strength]
10 minutes walking [weight loss/intermission]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

Week 7-9:

MWF (4 lbs. on each limb; 8 lbs. on body):
10 minutes walking [weight loss/warm-up]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
2 x 15 crunches [toning]
2 x 15 per side dry swimming [toning]
2 x 15 push-ups [toning]
1 minute wall sitting [toning]
2 x 15 per side kneeling leg curls [toning]
10 minutes walking [weight loss/intermission]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

TH (6 lbs. on each limb; 12 lbs. on body) :
10 minutes walking [weight loss/warm-up]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
3 x 5 crunches [strength]
3 x 5 per side dry swimming [strength]
3 x 5 push-ups [strength]
30 second wall sitting [strength]
3 x 5 per side kneeling leg curls [strength]
10 minutes walking [weight loss/intermission]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

Week 10-12:

MWF (6 lbs. on each limb; 12 lbs. on body):
10 minutes walking [weight loss/warm-up]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
2 x 15 crunches [toning]
2 x 15 per side dry swimming [toning]
2 x 15 push-ups [toning]
1 minute wall sitting [toning]
2 x 15 per side kneeling leg curls [toning]
10 minutes walking [weight loss/intermission]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

TH (8 lbs. on each limb; 16 lbs. on body) :
10 minutes walking [weight loss/warm-up]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
3 x 5 crunches [strength]
3 x 5 per side dry swimming [strength]
3 x 5 push-ups [strength]
30 second wall sitting [strength]
3 x 5 per side kneeling leg curls [strength]
10 minutes walking [weight loss/intermission]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

Week 16-18:

MWF (8 lbs. on each limb; 16 lbs. on body):
10 minutes walking [weight loss/warm-up]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
2 x 15 crunches [toning]
2 x 15 per side dry swimming [toning]
2 x 15 push-ups [toning]
1 minute wall sitting [toning]
2 x 15 per side kneeling leg curls [toning]
10 minutes walking [weight loss/intermission]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

TH (10 lbs. on each limb; 20 lbs. on body) :
10 minutes walking [weight loss/warm-up]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
3 x 5 crunches [strength]
3 x 5 per side dry swimming [strength]
3 x 5 push-ups [strength]
30 second wall sitting [strength]
3 x 5 per side kneeling leg curls [strength]
10 minutes walking [weight loss/intermission]
1 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

Week 19+ (upkeep):

MWF (10 lbs. on each limb; 20 lbs. on body):
10 minutes walking [weight loss/warm-up]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/intermission]
2 x 15 crunches [toning]
2 x 15 per side dry swimming [toning]
2 x 15 push-ups [toning]
1 minute wall sitting [toning]
2 x 15 per side kneeling leg curls [toning]
10 minutes walking [weight loss/intermission]
2 minutes toe-tapping [cardio/agility]
10 minutes walking [weight loss/cool-down]

[h2h Brigand]

Week 19+ is supposed to be MTWHF

I should also probably say that my priorities are strength-endurance, speed-strength, muscle-strength, and flexibility in that order. Any suggestions?

[Doublejab]

Try:

1 min burpies, 20 press ups, 20 sit ups.

30 secs rest

1 min tuck jumps, 20 squats, 20 leg lifts (flat on your back, lift legs)

30 secs rest

1 min side to side jumps(over a punch bag on the floor or similar), 20 press ups, 20 sit ups

30 secs rest

1 min running on the spot bringing knees to waist height while punching out with arms, 10 jumping squats, 10 tricep press ups

Repeat 3 to 5 times

...instead :)