My Program


#1

I was wondering if anyone had any suggestions about this. I am 15 (5’8" 130 lbs) and I’m looking to lose some fat and gain some muscle. I don’t have much access to weight lifting stuff–all I have is a few sets of dumbells. I also need to get in shape for cross country this fall.

Monday-
“Daily Dozen”-Stretches
Jog 4 miles
Crunches-4x50
Chin Ups- 3 sets till exhaustion
Weighted jump squats 3x10
Flys-3x12
Pitch-15 min

Tuesday-
“Daily Dozen”-Stretches
Jog 1 mile, then 1 mile of walking/ sprinting
Crunches-2x100
Push ups-3x25
Bench Press (with bags of grain for our animals–50 lbs each)-3x10
Batting in Cage-100-150 swings
Throw-10 min

Wednesday-
“Daily Dozen”-Stretches
Jog 4 miles
Situps-2x50
Pull Ups- 3 sets till exhaustion
Weighted jump squats 3x10
Flys-3x12
Long Toss 10 min

Thursday-
“Daily Dozen”-Stretches
Jog 1 mile, then 1 mile of walking/ sprinting
Crunches-4x50
Push ups-3x25
Bench Press (with bags of grain for our animals–50 lbs each)-3x10
Batting in Cage-100-150 swings
Throw-10 min

Friday-
“Daily Dozen”-Stretches
Swim/Bike 20 min
Crunches- 2x100
Chin Ups- 3 sets till exhaustion
Weighted jump squats 3x10
Flys-3x12
Pitch 20 min

Saturday-
“Daily Dozen”-Stretches
Jog 1 mile, then 1 mile of walking/ sprinting
Sit ups-3x30
Push ups-3 sets till exhaustion
Bench Press (with bags of grain for our animals–50 lbs each)-3x10
Batting in Cage-100-150 swings
Throw-10 min

Sunday-
“Daily Dozen”-Stretches
Jog 1 mile
Crunches 2x50


#2

You should have 1 or 2 off days where you dont do anything. Also, I think you are focusing too much on long distance running. Intervals are your friend :smiley:


#3

KC intervals are no ones friend. They are the devil. Haha. They are good for you to do though. Distance is always good but yes mix in some sprints.


#4

I do a lot of sprints–on all the days that say “Jog 1 mile, then 1 mile of walking/ sprinting”. I jog down the road about a mile. Then I turn around and sprint from 1 telephone pole to the next, then I walk to the next one, then I sprint. The poles are about 200 feet apart, so each day (3x per week) I do about 15, 200 foot sprints