Workout at work.

[leefarley]

i skip rope as a warm up before weights and i do bagwork and skipping for cadio

[mikethemighty]

This sounds like a fun way to work out. I do not even think that it would feel like you were working out yet I bet you reap the benefits of it.

[FIREdawg]

Originally Posted by BendtheBar

Whatever gets results. That's what this forum is about.

Yeah ... about the results. Well, I haven't gained weight nor have I lost all that much either. I'm at a stalemate.

While physically I can tell a difference, muscles are more tone and dense while not necessarily bigger. Endurnace has been getting better as well.

I have problems sticking to a diet. Somedays it's all I can do to get any food whatsoever due to being on shift (has this week been pizza). While I usually try for a healthier option, it is terribily difficult to achieve when on duty. Just have to try harder and resist the easy, allbeit delicous option.

[FIREdawg]

Speaking of jumping rope, my workout yesterday was ...

( 25 Box jumps, 50 jump ropes, 25 jumping squats with 45# BB, 25 burpee) x2

I started out trying to do Double Unders with the jump rope, but this has been the first time I've jumped rope since grade school. My coworkers were more than amused at the sight.

[BendtheBar]

Originally Posted by FIREdawg

Yeah ... about the results. Well, I haven't gained weight nor have I lost all that much either. I'm at a stalemate.

What are your long term goals?

[FIREdawg]

Long term ... well, cut weight 50 lbs going from 212 to 162. Going from 30% BF to half that, so 15% ish. Last time I saw the company Doc for my physical, he advised 160's would benefit me greatly.

While I've been out of the PT game for a while, I wanted to ease into it. I'm starting on week 4 and guess it's time bump it up a notch. I've been doing Tabata and Crossfit like programs for past 4 weeks. My next step was to continue with those and begin a weight lifting program. Just haven't figured out the schedule or routine yet.

While physical training is only half the equation, I know the importance of diet in combination with exercise. Still working on the diet ... Its hard when there's peanut butter cookies on the countertop, and they are having bacon cheese burgers for dinner. (note I will be having turkey cutlet, brown rice and veggies tonight).

[BendtheBar]

Originally Posted by FIREdawg

My next step was to continue with those and begin a weight lifting program. Just haven't figured out the schedule or routine yet.

.

Looking to add any muscle, or simply improve fitness and conditioning?

[FIREdawg]

Both actually! My main focus was primarily adding some muscle.

[BendtheBar]

Originally Posted by FIREdawg

Both actually! My main focus was primarily adding some muscle.

Not sure of your experience level with squats and deadlifts, but if you do feel comfortable with them this, program, or programs similar to this are solid choices:

Muscle and Brawn Fullbody Workout

[babboon]

Looks intense but fun. Keep posting them.