Okay, I've put together a general fitness plan for our group. It's a very basic plan that beginners can adapt to fit their needs and situation. It is not very time consuming and I'm sure you can fit it into your day.
This plan consists of strength training on at least 3 days a week and doing cardio exercise at least 2 or 3 times a week.
Day 1:
3 sets of pull-ups till failure*
3 sets of as many sit-ups you can do in 45 seconds**
3 sets of push-ups till failure*
3 sets of as many bodyweight squats as you can do in that minute**
*till failure means do as many as possible until you can't perform with correct form, then stop
**this means time yourself for one minute or 45 seconds and do as many as possible in the given time interval, then stop
Sets should be followed by 45 seconds to a minute of rest before performing the next set.
Day 2 (Cardio):
Do at least 20-30 minutes of a cardio exercise:
Swimming, non-stop hiking, running, biking, rowing, etc.
So an example week would look something like this:
Day 1, strength training
Day 2, cardio
Day 3, strength training
Day 4, cardio
Day 5, strength training
Day 6, cardio
Day 7, rest day or something light
If anyone has any questions, comments, or suggestions, post them.
Otherwise, everyone without legitimate health issues should be maintaining a healthy level of fitness.
We get out what we put in, brothers.
Hail Victory!
