Ok so from my own fitness knowledge and thing's I have picked up on various forums I have come up with this routine. First 4 weeks: Working on muscular endurance ( I want to join the army so I need to make sure I can do this kind of stuff) Mon Stretching 30 mins on punch pag 3 sets of push ups till failure throughout the day 3 mile continuous run Tues 30 mins on punch pag 3 sets of sit ups till failure throughout the day 3 mile continuous run Wed Stretching 30 mins on punch pag 3 sets of push ups till failure throughout the day 3 mile continuous run Thurs 30 mins on punch pag 3 sets of sit ups till failure throughout the day 3 mile continuous run Fri Stretching 30 mins on punch pag 3 sets of push ups till failure throughout the day 3 mile continuous run Sat 30 mins on punch pag 3 sets of sit ups till failure throughout the day 3 mile continuous run Sun Stretching Second 4 Weeks: Trying to work on explosiveness and muscle mass increase. Mon 6x4 Bench Press 6x4 Squats 6x4 Deadlifts Tues Stretching HIIT running for 1 mile with 100m jogging then 100m sprinting 6x4 Weighted sit ups on incline 6x4 weightes twisted sit ups on incline Wed HIIT running for 1 mile with 100m jogging then 100m sprinting Thurs Stretching 6x4 Bench Press 6x4 Squats 6x4 Deadlifts 6x4 Weighted sit ups on incline 6x4 weightes twisted sit ups on incline Fri HIIT running for 1 mile with 100m jogging then 100m sprinting Sat Stretching HIIT running for 1 mile with 100m jogging then 100m sprinting 6x4 Weighted sit ups on incline 6x4 weightes twisted sit ups on incline Sun 6x4 Bench Press 6x4 Squats 6x4 Deadlifts After the second set of 4 weeks I will switch back the first and keep rotating. Except when I need to cut down on my body fat when I will just do cardio every day (like on day HIIT next day Continuous) until I get back down to around 10%. Thanks for any feed back. Brisks.
