Hi all,

As the title states, I´m going to start a new workout regime. I´ve read up about it and have come to the conclusion that i need to start off with mixed exercises. Since I do not have weights to work with, so I´ll have to get by by using my own weight for training.

This is my current plan:

Week 1:

Day 1: Start with the Couch to 5k plan. With some modifications, as I´ve been running abit this summer. So I´ll probably start off from week 2 or so of the 5k plan.

Day 2: Core exercises Like Pullups Pushups, situps, crunches, burpees and so forth. But I want to not focus on one muscle group so i need to work out a regime, which will do that for me.

Day 3: Couch to 5k.

Day 4: Core

Day 5: Stair exercises

Day 6: Rest

Day 7: Rest

Week 2:

Day 1: Core

Day 2: couch to 5k

Day 3: Core

Day 4: Couch to 5k

Day 5: Stairs

Day 6: Rest

Day 7: Rest

If someone could help me work out a good regime for the core workout, that would be much appreciated.

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For one, C25k is supposed to be a three day per week program. Doing it twice probably won't work out too well. I just started it this week myself.

Shane has advised me to do C25k Every Monday, Wed, And Friday, and do Convict Conditioning (A body weight program) every Tues and Thurs for strength training. Seems to be a pretty solid plan for beginners and I think it would help you just as much. :)

I recommended that routine because C25K runs three days a week and the beginning routine of Convict Conditioning runs two days a week.  If you are completely untrained, unathletic, and lack time, it's a good way to begin.  Psychologically, it doesn't take a lot of time out of your day (about 30-45 minutes), and you make good gains fast.  Both excellent for motivation.  Physically, neither program is run to failure.  Meaning, you'll be able to go about your day without kicking your own ass back onto the couch.

The other reason is, both programs scale.  That is, once you've finished with C25K, if you want to progress in distance running, there's 10k, half-marathon, and marathon programs for beginners.  You never really get done with Convict Conditioning.  I would consider completing C25K and achieving step 5 on each of the six Convict Conditioning exercises as a base fitness level, before stepping off onto bigger and better programs (as a reference, this will place you on par, physically fit wise, with a basically trained U.S. Marine).

Once you're able to run three miles with no issues, and move your body around in space without significant effort, you're ready.  Ready for what, I don't know.  You'll need to come up with new goals then.  But, those two programs run concurrently, will give you a base line of endurance and strength (muscular and joint) to start just about anything you want.

Thing is I can run 2 kilometres with out breaking a sweat. So thats why I wanted to turn the C25K into a more difficult task. But to keep it as a more like Cardio work out, assuming that is even needed. 

Wait im acctually looking for is to gain strength, cause I would like to start parkouring. At some point in the future. 

If you need more information to help me structurize my work out, let me know.

Parkouring sounds cool.

Thing is I can run 2 kilometres with out breaking a sweat.

 

The human body needs about 3.2 kilometers before it warms up, after that, you can run at your pace until you fall over dead.  Once you finish C25K, start running your 5k with fartleks .  Jog five telephone poles, run one.  Progress until you can run one telephone pole for every one you jog.

For your bodyweight workouts, I still suggest working on the Convict Conditioning program with a diversion after some of the steps:

Pushups - hit step five (full pushups), then reset and run the routine through again with explosive/plyometric movements (hand clap pushups).  Once you can perform hand clap push ups; work on getting your feet off the ground, then toe touch push ups, then Aztec pushups.

Pullups - Instead of progressing to one armed pullups after step five (full pullups), progress towards "muscle ups".  Once you get there, find a gymnast to teach you kips and double glides.

Squats - Instead of progressing towards one legged squat after step six (close squats), start working on plyo work; squat jumps, box jumps, standing broad jumps.  Ever higher, ever farther.

Hanging Leg Raises - After step ten, work on toe touches then "college boy rolls".

Bridges - After step ten, get that gymnast to teach you hand springs and flips.

Hand stand push ups - After step five (handstand push up) work on hand balancing; unsupported handstands, hand walking, hand walking up and down stairs.

So, that's about a years worth of work.  Personally I wouldn't wait that long to get started on parkour.  Once you finish C25k and have a solid base of bodyweight work (at least step five on all the exercises); learn your basic vaults, drops, rolls, climbs and under bars.  Then have at it.  You can incorporate those into your fartlek routine; when you're running flat out, run in a straight line over and under obstacles, when you jog, be lazy and go around stuff.

If you have access to them the maceclub and/or kettle bells can be great for core strength.

Sadly I don´t, thats why I´m trying to make it so that I use my bodyweight for training.

English isn't his first language.

If it's being done to you, yes, if you are the one doing it, no.

Heh, thanks for the clarification Jess. Also yeah, english is not my first language, like Shane here said.

Totally missed the twerking remark at first.

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