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Current workout: will it keep me healthy/in shape

post #1 of 14
1/21/10 at 3:29am
Thread Starter 
I'm not looking to get ripped, my goal has been to find a workout I can do in pretty much any gym, in less than an hour, with minimal opportunities for injury. The three days a week I do strength training, I usually do six or seven exercises, one from each of the groups listed below, with three sets and twelve reps per set (or until failure w/pull-ups):

Pull-ups
Chin-ups
Body rows

Wide-grip push-ups
Medium-grip push-ups
Wide-grip bar push-ups
Medium-grip bar push-ups

Jump-split squats
Jumping squats

Leg press (one legged or two) & leg curls (one legged or two)
Step-up combined w/curls
Lunges combined w/curls

Back extensions
Side extensions

Planks
Rotations w/medicine ball
Hanging knee-raises

I'll also throw in some calf exercises from time to time, as well as the equivalent of a leg curl but laying on my back curling a ball under my legs. Two to three days a week I also do the treadmill, about 3.5mph at an incline of 12-13 for 30min.

Again, not trying to get jacked, but trying to stay in good health and not increase (maybe even lose a bit of) body fat.
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post #2 of 14
1/21/10 at 5:33am
You could probably add some more exercises (like squats) for variety. You could also get a weighted vest or dip belt to add some more resistance when some of these get too easy. Maybe mix it up with something like circuit training.

What are you looking to get out of this work out? What's your standard of healthy/in-shape?
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post #3 of 14
1/21/10 at 9:37am
Good workout. You have already incorporated the best body weight work out: Push ups. I do them 3 x per week (50, 48, 26, 26, 24, 24, 40). Two good sites: http://hundredpushups.com/index.html , http://www.100pushups.info/ My weekly routine looks like: 2 x 7,5 Km running 2 x gym (45 mins elliptical, 45 min weights) --> http://video.google.com/videoplay?do...1518938&hl=en# 3 x push ups
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post #4 of 14
1/21/10 at 12:44pm
Thread Starter 
Quote:
Originally Posted by Gradstudent78 View Post
You could probably add some more exercises (like squats) for variety. You could also get a weighted vest or dip belt to add some more resistance when some of these get too easy. Maybe mix it up with something like circuit training.

What are you looking to get out of this work out? What's your standard of healthy/in-shape?

Well, high cholesterol and heart disease run in my family, so not gaining weight and getting a decent cardio workout are important. I'm 6'1, 170 and wouldn't want to go up to more than 175 ever. The strength training is just for toning/definition. I want to be a bit harder, but not any bigger.
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post #5 of 14
1/21/10 at 12:51pm
Add some squats and deadlifts into the rotation. There is probably more benefit from those two than most lower body exercises combined.
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post #6 of 14
1/21/10 at 1:06pm
Quote:
Originally Posted by DGP View Post
Well, high cholesterol and heart disease run in my family, so not gaining weight and getting a decent cardio workout are important. I'm 6'1, 170 and wouldn't want to go up to more than 175 ever. The strength training is just for toning/definition. I want to be a bit harder, but not any bigger.

Probably look into some kind of circuit training routine like I suggested then.
Something like crossfit (done with good form), turbulence training, or the book cardio strength training by Remedios might be things that would appeal to you. Kettlebell training might be something to look into as well. Not that anything is necessarily wrong with what your doing, but things can get stale if you don't mix it up everyone once and a while.
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post #7 of 14
1/21/10 at 5:34pm
Thread Starter 
Quote:
Originally Posted by JohnRov View Post
Add some squats and deadlifts into the rotation. There is probably more benefit from those two than most lower body exercises combined.

With the exception of leg presses, which are difficult to fuck up, I really try and stay away from anything heavy. However, I should probably work with a trainer of some sort who specializes in body weight exercises, because I'd like a little more variety and would also like to figure out some ways of intensifying my workout without moving to heavier weights.
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post #8 of 14
1/21/10 at 5:53pm
Why are you even asking? You already decided on the answer.
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post #9 of 14
1/21/10 at 5:57pm
Quote:
Originally Posted by JohnRov View Post
Add some squats and deadlifts into the rotation. There is probably more benefit from those two than most lower body exercises combined.
OP doesn't want to gain mass, "get jacked", bulk up or join the olympic weightlifting team. How would these two exercises add to the already fairly diverse routine he has to begin with, especially if you're suggesting he replaces his other lower body exercises with these? Contrary to what rippetoe says, they aren't the answer to everything fitness-related. I'm no expert, but I think your rotation looks great for your goals of overall health. The much bigger side of the equation is in your diet, so I'd spend more time preparing healthy, palatable meals rather than stressing over your workout routines.
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post #10 of 14
1/21/10 at 6:01pm
From you it sounds like, you are in the same boat as myself. Mixing weights and cardio is the way to go. The book recommendations, Cardio Strength Training and Turbulence Training, are spot on. I actually travel a lot, so I do p90X, but they are all based on the same principal.
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post #11 of 14
1/21/10 at 6:35pm
Quote:
Originally Posted by DGP View Post
With the exception of leg presses, which are difficult to fuck up, I really try and stay away from anything heavy. However, I should probably work with a trainer of some sort who specializes in body weight exercises, because I'd like a little more variety and would also like to figure out some ways of intensifying my workout without moving to heavier weights.

If you want variety for bodyweight exercises, get Never Gymless by Ross Enamait. Lots of excellent exercises from a guy who really walks the walk (check out his videos on his website and on youtube).
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post #12 of 14
1/21/10 at 6:49pm
Thread Starter 
Quote:
Originally Posted by svelten View Post
OP doesn't want to gain mass, "get jacked", bulk up or join the olympic weightlifting team. How would these two exercises add to the already fairly diverse routine he has to begin with, especially if you're suggesting he replaces his other lower body exercises with these? Contrary to what rippetoe says, they aren't the answer to everything fitness-related.

I'm no expert, but I think your rotation looks great for your goals of overall health. The much bigger side of the equation is in your diet, so I'd spend more time preparing healthy, palatable meals rather than stressing over your workout routines.

Yes, I've definitely been trying to improve my diet, cutting calories while increasing protein intake. I think that's where most of my fat loss has come from. However, even though I don't want to "get jacked" the goal is to be more cut, which I think has to involve some degree of strength training.
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post #13 of 14
1/22/10 at 9:52am
Is it better than being fat and sitting on the couch? Yes, most definitely. Is it the most efficient and effective? No. IMHO, the best fitness cycle like the poster wants would just involve the big three + cardio + core. Keep it intense and short. You shouldn't be afraid of heavy weights.
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post #14 of 14
1/22/10 at 4:25pm
Sounds like P90X is what you're looking for. Just don't follow the actual program, just use the exercises.
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