Spartacus Rebellion

[ModernSpartacus]

Okay, I'm starting at a pretty basic level of fitness and I want to lose fat (15-20 lbs) and gain muscle but also to become more flexible so my new workout plan is molded around that. I'm starting small with no more than 30 minutes of exercise a day but here we go:

 

Monday: Cycling (30 minutes minimum)

Tuesday: Calisthenics Workout + 30 minute walk

Wednesday: 1 hour walk

Thursday: 2 hour walk

Friday: Cycling (30 minutes minimum)

Saturday: Calisthenics Workout + 30 minute walk

Sunday: REST DAY.

 

So it's pretty basic. 2 days of pure cardio and 3 days of strength training with some extra bits and bobs thrown in. I'm doing alot of walking at the moment after my hiking weekend and I enjoy the serenity and quiet so I want to do lots of walking from now on as I might end up going on a 4 day hike in 10 months or so. I'm eating fairly healthily but I'm not expecting much, 1 lb a week seems likely. The calisthenics workout is only 15 or so minutes long but it's pretty high intensity with no breaks.

 

I think I'll change around my routine every 6 weeks or so to make it interesting, and tweak it more as my fitness level increases. Ideally I want to be at a place where I have a flat, toned stomach, <20% body fat and a really decent fitness level but I know the transformation I want will probably take at least 8-10 months so if I feel like quitting, KICK MY ASS.

 

I'll keep y'all informed with my progress. I AM SPARTACUS.

[ModernSpartacus]

Today is calisthenics and walking day so I thought I'd share my current calisthenics routine, it goes in an 'upper bod, core, lower bod' order. It's quite basic and is mainly just to build up my muscular strength to a level where I can move on to stuff like pull-ups and chin-ups. Okay, here's the routine:

 

10 regular press-ups

20 sit ups

15 squats

5 diamond press-ups

15 sit ups

10 squats

3 clap press-ups

10 sit ups

10 squats

5 wide grip press-ups

5 sit ups

60 second Wall Sit

 

It's a fairly short routine (15 mins?) but it really aches afterwards and will hopefully build muscle!

[ModernSpartacus]

It's rest day today but I thought I'd tell you my current weights/kettlebell routine that I do on a Thursday. I use a 6kg kettlebell because it's all I can afford.

 

20 bicep curls (10 each arm)

20 shoulder presses (10 each arm)

20 bent over rows (again, 10 EA)

25 weighted sit-ups

25 weighted lunges

15 Goblet Squats

*repeat*

 

It's not much but it's ok.

[ModernSpartacus]

Flexibility training yesterday was quite painful but who knew I was that flexible! I'm working on box splits and the other one and ultimately I want to be able to do the splits in at least 2 ways and also do a standing split.