Fitness

What kind of shape are you in right now?

Seriously – be honest with yourself. If there was a tornado and you had to spend hours going through what is left of your house trying to find family heirlooms and such – could you do it? If you were at work and suddenly all electronic items stopped working – including your vehicle – could you walk home? If there was a societal collapse and your community banded together and you had to walk a patrol for several hours – would that be a problem? If you suddenly were living a life where your life depended upon your garden, hunting, fetching water, etc. – would you have the stamina?

Most of you are not being honest if you answered “Heck ya – no problem – I can handle anything!” The reality is we live in a society today that has and expects instant everything. Physical exertion is almost a thing of the past and people will literally walk an extra 100 yards to avoid stairs at the mall just to make it to the escalator.

Survival may mean hiking many miles, lifting many pounds, exerting yourself at high levels – frequently. You need both strength and cardiovascular conditioning. You need to be prepared.

 

Need to get fit? Keep reading.

If you feel you need to get into better shape I am providing three programs to get you going. Depending upon your desired fitness goals you can choose the one for you. They can be customized based on just about any ability level and of course – see a doctor before starting any exercise regimen.

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Program #1:  Rambo 

Rambo is muscular, strong, and agile. This program places an emphasis on strength with a secondary priority on cardiovascular conditioning. To participate in this program a gym membership or sufficiently equipped home gym is required. Any questions on the individual exercises can be answered by visiting YouTube.com and searching for the exercise in question.

By the way this workout may seem “under-powered” compared to what you see in “muscle” magazines. the reality is if your NOT on steroids those workouts simply will be ineffective. 

Strength based – this program operates under a 4 workout per week schedule:

 

DAILY WARM UP – 7 minute EMOM (Every Minute on the Minute)

Every minute for 7 minutes perform the following:

7 sit ups

7 push ups

7 air squats

 

Monday:

  • Squats 5 sets x 5 reps, weight increasing each set until at 60% of 1 rep max is reached – then,

5 sets of 1 rep each until at 90% of your 1 rep maximum – no more than 1 minute rest between each set

  • Leg Curl 5 sets x 8-12 reps
  • Overhead Press 5 sets x 5 reps, weight increasing each set until at 60% of 1 rep max is reached – then,

3 sets of 1 rep each until at 90% of your 1 rep maximum – no more than 1 minute rest between each set

  • Dumbbell Shrugs  5 sets x 8-12 reps, weight increasing each set – no more than 1 minute rest between each set

 

Tuesday:

  • Bench Press 5 sets x 5 reps, weight increasing each set until at 60% of 1 rep max is reached – then,

3-5 sets of 1 rep each until at 90% of your 1 rep maximum – no more than 1 minute rest between each set

  • Deadlift 5 sets x 5 reps, weight increasing each set until at 60% of 1 rep max is reached –

then, 3-5 sets of 1 rep each until at 90% of your 1 rep maximum – no more than 1 minute rest between each set

  • Barbell Curl 5 sets 5-10 reps – last set maximum weight for 5 strict reps
  • Rope/V-Bar Pushdown 5 sets 8-12 reps

 

Thursday – HIGH VOLUME DAY

  • Front Squat 5 sets x 5 reps, weight increasing each set until at 60% of 1 rep max is reached – then,

5 sets of 1 rep each until at 90% of your 1 rep maximum – no more than 1 minute rest between each set

  • Deadlift 5 sets 5-8 reps – last set maximum weight for 5 strict reps
  • Dips 5 sets maximum reps
  • Hand-Release Push Ups 4 sets maximum sets
  • Pull Ups 5 sets maximum reps
  • Overhead Press 5 sets 5-10 reps with 5th set maximum weight for 5 reps
  • Barbell Curl 5 sets 5-10 reps – last set maximum weight for 5 strict reps

 

Friday – CARDIO DAY

The following is performed as fast as possible:

1 Burpee  – 1 Air Squat

2 Burpee’s – 2 Air Squats

3 Burpee’s – 3 Air Squats

4 Burpee’s – 4 Air Squats

5 Burpee’s – 5 Air Squats

6 Burpee’s – 6 Air Squats

7 Burpee’s – 7 Air Squats

8 Burpee’s – 8 Air Squats

9 Burpee’s – 9 Air Squats

10 Burpee’s – 10 Air Squats

…..then all the way back down to 1.

* * * * * * * * * * * * * * * * * * * * * * * * * *

Note: Perform all reps as steady and as consistent as possible. If current ability level will not allow completion of entire workout – scale it to your ability. Example – Work all the way up to 10 and then stop. Keep working  – you will improve!!

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Program #2: H.I.I.T. (High Intensity Interval Training) – performed 3 times per week

H.I.I.T. Training involves short bursts of all-out energy, usually followed by short rest periods – and then you do it again. H.I.I.T. training affords an excellent combination of building strength and stamina.

The following: 5 exercises performed for 1 minute each. At the end of each minute move to the next movement. Once all 5 exercises have been completed – rest one minute. Perform a total of 3 rounds. This is called a “Fight Gone Bad” format.

Complete workout will take 17 minutes to complete.

#1: Burpee’s

#2: Sit Ups

#3: Air Squats

#4: Push Ups

#5: Jumping Jacks

There are lots of other H.I.I.T. workout routines on the Internet. Simply do a search for “HIIT workout” and find one you would like to do.

 HIIT-training

Program #3: Weight Loss

In order to facilitate maximum weight loss the maximum calories must be expended while maintaining an adequate caloric intake to support activity and proper health. Millions of people struggle with weight loss – including myself. For most it is a matter of willpower to remain on an exercise and diet program and just let it work.

Some of the following may seem extreme – it is not. It works.

Work Out Program:

Of critical nature is to perform some form of exercise every single day. If at all possible perform two scheduled workouts daily. These two workouts can be done one right after the other – or hours apart. An ideal situation would be to get up and perform one first thing in the morning – and the other in the afternoon. Spreading them out helps keep your metabolism up to speed for maximum calorie burning.

If you can only do one workout – select from the A-List.

 

A-List: Click To Enlarge

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hiit2

 

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B-List:

  • 30 minutes brisk walking
  • 15 minute jog
  • 25 burpees/25 sit ups
  • 25 push ups/25 air squats/25 mountain climbers
  • Sprint between mailboxes – then walk – repeat for 10 minutes
  • 50 air squats
  • bike for 30 minutes
  • 50 air thrusters

 

 

 

 

 

 

 

 

 

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2 Comments

  1. Thanks for all the info Rourke. I get my shoulder back in Dec.( rotator cuff) and I’ve been looking for a workout. I’ ve got a couple of weeks off( car accident, multiple rollovers, airlift) to do some research. But it looks like you found me a winner.

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