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How in shape should I get by September if I start in April?

“Stretching Schedule.”
-Find the stretches here http://www.military.com/military-fitness/workouts/stretching-plan

Follow the stretching chart after your workout. Hold these stretches or do these movements for at least 15-20 seconds each:
- Shoulder Shrugs
- Chest / Bicep Stretch
- Forearm Stretch
- Arm/Shoulder Stretch
- Tricep/Lat Stretch (half moon)
- Stomach Stretch
- Calf Stretch
- Lowerback Stretch
- ITB / Hip
- Hamstring Stretch
- Thigh Stretch – standing or laying on floor
______________________________________…
“Abdominal Schedule.”
-Rotate every 30 seconds doing as many reps of these exercises as you possibly can.
-Start with only six minute workouts for abs to get situated then when definitely ready switch to 12 min.

Ins and outs: (upper and lower abs) Lie on your back, hands at your sides or under your buttocks. Move through the following four positions: (1) legs extended and 6 inches off the ground; (2) legs bent and pulled toward the chest; (3) legs extended up to the ceiling; (4) legs bent and pulled toward the chest again.
Crossover crunches: (obliques) Lie on your back with your knees bent and feet flat on the floor. With your hands behind your head, raise your shoulders off the ground and twist toward your left knee. Lower to the starting position and repeat, this time twisting to your right knee.
Straight-leg flutter kick: (lower abs) Lie on your back with your hands under your buttocks and both feet 6 inches off the ground. Keeping your legs straight, kick your feet in a flutter-kick motion.
Dying cockroach (sorry PETA): (upper and lower abs) Lie flat on your back with your legs straight, heels just off the ground, and arms extended above your head. (Be careful not to arch your lower back.) Lift your legs while simultaneously raising your chest and reaching for your toes (your body makes a “V”shape). Return to starting position.
End your circuit-abs workout with the following stabilization exercise. With this one, try to hold the position for 60 seconds, but don’t be surprised if you’re shaky after 30.
The stabilizer: (entire abdominal area) Think pushup position here, except your body weight should be resting on your forearms instead of your hands. Push your body to the “up” position, tighten your stomach, and keep your shoulders, back, buttocks, and heels in a straight line. Now hold.
______________________________________…
“Warm-Up Schedule.”
-Rest 30 seconds before moving on.
1. 30 Pushups
2. As many pull-ups as you can do.
3. 20 Pushups
4. As many pull-ups as you can do.
5. 10 Pushups
6. As many pull-ups as you can do.
______________________________________…
“Weightlifting Schedule.”
-Do only 3 days a week.
-Rest 60 seconds before moving onto the next movement.
-On the first day of working out do 6 reps, second day do 12 reps, and on the third day do 18 reps.
-Every week alternate through exercises in movements.

Movement 1
Exercises: Squat, Lunge, split squat, and overhead squat.
Movement 2
Exercises: Deadlift, step up, and back extension
Movement 3
Exercises: Dumbbell row, and seated row
Movement 4
Exercises: Dumbbell shoulder press and pike pushup
Movement 5
Exercises: Barbell bench press, close- or wide-grip versions of the barbell bench press

______________________________________…

“Cardio Schedule.”
Running Plan I
- For Beginning Runners
-Walk the distance your supposed to run when your sore.
MonthMonTuesWedsThursFri
11 mile1 mile1 mile1 mile1 mile
22 miles2 miles2 miles 2 miles 2 miles
3*3 miles3 miles3 miles3 miles3 miles
44 miles4 miles4 miles4 miles4 miles

-Once you get up to three miles quit the schedule and just start running three miles a day.
-In sprinting in months 1-2 you sprint for 30 seconds straight and rest for 15 seconds 2x, in months 2-4 you sprint for 1 min. straight and rest for 30 seconds 2x, & in months 4-6 you sprint for 1:30 min. straight and rest for 1 min. And at the end of it all when your running 3 miles a day you sprint only for 1:30 min. straight and rest for 1 min. permanently.
________________________________________________________________________
“After Stretching Schedule.”
-Find the stretches here http://www.military.com/military-fitness/workouts/stretching-plan

Follow the stretching chart after your workout. Hold these stretches or do these movements for at least 15-20 seconds each:
- Shoulder Shrugs
- Chest / Bicep Stretch
- Forearm Stretch
- Arm/Shoulder Stretch
- Tricep/Lat Stretch (half moon)
- Stomach Stretch
- Calf Stretch
- Lowerback Stretch
- ITB / Hip
- Hamstring Stretch
- Thigh Stretch – standing or laying on floor

How many calories could I burn in 5 days if I do this workout?

“Stretching Schedule.”
-Find the stretches here http://www.military.com/military-fitness/workouts/stretching-plan

Follow the stretching chart after your workout. Hold these stretches or do these movements for at least 15-20 seconds each:
- Shoulder Shrugs
- Chest / Bicep Stretch
- Forearm Stretch
- Arm/Shoulder Stretch
- Tricep/Lat Stretch (half moon)
- Stomach Stretch
- Calf Stretch
- Lowerback Stretch
- ITB / Hip
- Hamstring Stretch
- Thigh Stretch – standing or laying on floor
______________________________________…
“Abdominal Schedule.”
-Rotate every 30 seconds doing as many reps of these exercises as you possibly can.
-Start with only six minute workouts for abs to get situated then when definitely ready switch to 12 min.

Ins and outs: (upper and lower abs) Lie on your back, hands at your sides or under your buttocks. Move through the following four positions: (1) legs extended and 6 inches off the ground; (2) legs bent and pulled toward the chest; (3) legs extended up to the ceiling; (4) legs bent and pulled toward the chest again.
Crossover crunches: (obliques) Lie on your back with your knees bent and feet flat on the floor. With your hands behind your head, raise your shoulders off the ground and twist toward your left knee. Lower to the starting position and repeat, this time twisting to your right knee.
Straight-leg flutter kick: (lower abs) Lie on your back with your hands under your buttocks and both feet 6 inches off the ground. Keeping your legs straight, kick your feet in a flutter-kick motion.
Dying cockroach (sorry PETA): (upper and lower abs) Lie flat on your back with your legs straight, heels just off the ground, and arms extended above your head. (Be careful not to arch your lower back.) Lift your legs while simultaneously raising your chest and reaching for your toes (your body makes a “V”shape). Return to starting position.
End your circuit-abs workout with the following stabilization exercise. With this one, try to hold the position for 60 seconds, but don’t be surprised if you’re shaky after 30.
The stabilizer: (entire abdominal area) Think pushup position here, except your body weight should be resting on your forearms instead of your hands. Push your body to the “up” position, tighten your stomach, and keep your shoulders, back, buttocks, and heels in a straight line. Now hold.
______________________________________…
“Warm-Up Schedule.”
-Rest 30 seconds before moving on.
1. 30 Pushups
2. As many pull-ups as you can do.
3. 20 Pushups
4. As many pull-ups as you can do.
5. 10 Pushups
6. As many pull-ups as you can do.
______________________________________…
“Weightlifting Schedule.”
-Do only 3 days a week.
-Rest 60 seconds before moving onto the next movement.
-On the first day of working out do 6 reps, second day do 12 reps, and on the third day do 18 reps.
-Every week alternate through exercises in movements.

Movement 1
Exercises: Squat, Lunge, split squat, and overhead squat.
Movement 2
Exercises: Deadlift, Romanian deadlift, step up, and back extension
Movement 3
Exercises: Dumbbell row, inverted row, and seated row
Movement 4
Exercises: Dumbbell shoulder press and pike pushup
Movement 5
Exercises: Barbell bench press, close- or wide-grip versions of the barbell bench press

______________________________________…

“Cardio Schedule.”
Running Plan I
- For Beginning Runners
-Walk the distance your supposed to run when your sore.
MonthMonTuesWedsThursFri
11 mile1 mile1 mile1 mile1 mile
22 miles2 miles2 miles 2 miles 2 miles
3*3 miles3 miles3 miles3 miles3 miles
44 miles4 miles4 miles4 miles4 miles

-Once you get up to three miles quit the schedule and just start running three miles a day.
-In sprinting in months 1-2 you sprint for 30 seconds straight and rest for 15 seconds 2x, in months 2-4 you sprint for 1 min. straight and rest for 30 seconds 2x, & in months 4-6 you sprint for 1:30 min. straight and rest for 1 min. And at the end of it all when your running 3 miles a day you sprint only for 1:30 min. straight and rest for 1 min. permanently.
________________________________________________________________________
“After Stretching Schedule.”
-Find the stretches here http://www.military.com/military-fitness/workouts/stretching-plan

Same as before.

Workouts to avoid back pain?

Recently, I got into a car accident in which I was rear-ended by 3 speeding cars (it was a chain) while i was turning into my neighborhood. They were all speeding and didn’t stop in time. According to the doctor, I got off lucky and I’ll just be sore for a while, but there’s no serious damage.

He also told me that it was alright to exercise so long as I feel up to it. I’ll be going for physical therapy, but right now I have no clue when that will be or how often, and I really hate sitting around being inactive, especially when I already got the “okay” from a doctor to workout again.

I’m usually a gym rat and go every day, spending 30 min to an hour on the elliptical (I bring my heart rate to about 151 for the entire time, plus a 5 minute cool down). Then I’ll work on the machines, either doing a chest routine or I’ll do triceps and back, do some inner/outer thigh moves as well as butt workouts, and finish with either mid or lower abs exercises, switching between them every other day, and once in a while I might focus mainly on legs and glutes entirely.

Problem is, the accident was only a few days ago, and my back still hurts a little, mainly when I sit and ride in the car. But when I stand or walk, it’s fine. I’m not planning to go to the gym for the rest of the week at least, but I’d like to start getting back into some sort of exercise routine. With some other recent events in my life, I just haven’t been as active or as healthy as I should be, and I don’t want to end up gaining a ton of weight in a short time because of it, which with the way things are going seems a bit likely. Usually I eat pretty healthy, but I also need exercise to motivate me to keep doing it.

My question is, what exercises can I do that won’t put strain on my mid/lower back, that will allow me to be okay when I go to the gym again? I know I need to take it easy. What I’m asking for is a easy beginner’s routine that I can do at home, using either body weight or very light (3-5lb) dumbbells.

Some other information is I’m 18, female, and I’m trying to lose fat and tone up. I have no intention of bulking up, and usually at the gym I stick to 10-30lbs of weights on the machines. For inner/outer thighs I’ll do maybe 55-65lbs. When I work at free weights, I usually try to stick to extremely light weights just because I get bored easily plus when I work out at home it’s usually a “rest day” for me.

Equipment I have to use at home is: dumbbells (3-5lbs), a treadmill, medicine ball (8lb), a medium sized workout ball, yoga mat, resistance bands of various weights, a chin-up bar (I can’t do chin-ups but I use the bands or a chair with it). I also have some exercise videos, but most are high intensity or very short. I’m looking for something that could last at LEAST 30 minutes, possibly burn some calories to help me maintain my weight (I dont expect to lose anything with an injury), and be done with that equipment. I’d really appreciate it! If there are any before/after stretches or things to do especially when exercising with a sore back, I’m open to suggestions.

Thanks a lot in advance :]

Is this a good workout schedule for a person of my body type?

Hello, I am a somewhat skinny 18-year-old in college who is pre-med. I’ve had girlfriends, but in college, it is more about what I look like and less about my personality. I want to gain weight no only for this, but also because I don’t like feeling like a weakling who people can push around just because I am not muscular. Anyway, I have been working out for a bit over a month very hard and gained about 7 pounds of muscle and a lot of tone. However, I feel like I do no eat enough, so I take weight gainer like Mass XXX by GNC. I also wanted to create better abs because being skinny means abs are a lot more noticeable. My original routine was:

Monday (Chest and Triceps)
Bench Press (3 sets of 6 reps plus warm up set)
Incline Bench (3 sets of 6 reps)
Decline Bench (3 sets of 6 reps)
Chest exercise similar to Pec Decks or Flys (3 sets of 6-10 reps)
Triceps pulldowns (3 sets of 6-10 reps)
Skull Crushers (3 sets of 6-10 reps)
Ab workouts after (5-7 workouts like 30 crunches, etc.)

Tuesday (Back and Biceps)
Warm up with wide grip pull-ups (3 sets of 10 reps)
1 arm dumbbell row (3 sets of 6 reps)
Wide grip barbell row (3 sets of 6 reps)
Seated row close grip (3 sets of 6 reps)
Lat Pulldowns wide grip (3 set of 10 reps)
Upward cable bicep workout like curling (3 sets of 10)
Buddy Curls (1 set which is 10 reps, 10 second wait, 9 reps, 9 second wait, etc.)

Wednesday (Abs and lower back)
30 crunches x 3 (either normal or lower between the legs)
30 oblique crunches x 3 (15 to each side)
30 captain’s chair x 3 (10 straight, 10 to each side)
20 leg lifts on a bench x 3 (with or without partner to force legs down)
10-15 hyperextensions on bench x 3

Thursday (shoulders)
Barbell raises seated (3 sets with 6 reps)
Side raises with cables (3 sets with 6-10 reps)
Forward raises with dumbbells (3 sets of 6-10)
Cleans with barbell (3 sets of 6-10)
Shrugs with dumbbells (3 sets of 6-10)

Friday (legs)
2-3 minute warm up jog or bike
Squats (3 sets of 6-10)
Calf raises (3 sets of 6-12)
Leg press (3 sets of 6-10)
Leg extensions (3 sets of 10-12)
Leg curl (3 sets of 10-12)
Ab workouts after (5-7 workouts like 30 crunches, etc.)
(I usually leave out lunges because I get too sore)

Every month, I add in an Arm Day and take out bicep and tricep workouts from other workouts to combine them into 6 for one day, usually in place of the ab day.

I also drink a protein drink after, drink a lot of water, and stretch before and after. I am unsure if I should take the entire weekend off or switch to 3 days and 1 day break, 2 days and 1 day break, 3 days and 1 day break, etc. Also, I am unsure if I should be doing 6 reps or 10 reps because I am looking to build mass. I am doing 10 reps because I hit a plateau for now. Anyway, I am looking for any advice about breaks, the workouts, reps, etc. Thank you very much!

P.S. Is an ab workout machine like the ab lounge a good idea, or is an exercise helper (like this http://www.theflexbelt.com/faq.htm) a good idea or is it best to do standard crunches, etc. Also, should I being do abs every day? Thank you for the comments!

Entire body sore. concerned!?

I woke up Sunday with an extremely sore lower back, sore upper thighs, and sore butt. It isn’t an achy sore, it is a deep muscle sore. It feels like I danced a ton the night before or had an intense workout. But neither is the case! It is now Tuesday night and my abdomen is now also sore! Its painful to sit and stand and lay down. I’ve noticed that some of my joints are sore (wrist and shoulders).
The only reason I am concerned is because I just started taking medication for hypothyroidism and don’t know what changes to look out for.

Thanks to anyone who has any helpful comments!

How can I prevent lower back injury while doing ab exercises?

Let me explain my issue in a bit more depth for you. I have not made a concerted effort to work out that didn’t fizzle after s few months and a large part of the reason is issues that came out of any attempt to strengthen my abs that I have undergone. When I try to do ab exercises I find it nearly impossible to not work my abs and instead I end up causing pain to my lower back.

I have tried the whole imprint idea from Pilates which the instructor told me I was doing correctly. I have tried using crunches as well. Sit ups are difficult and hurt my back even more quickly than crunches. In addition, any exercise that requires me to lift my legs up into the air completely ruins any imprint that I may have been doing. As soon as my legs are up my imprint is gone. It is more than Pilates related work though. I have tried a body sculpting class that is more of a high paced movement class than the Pilates fusion class. I have tried various exercises from a weight training class. That was absolutely the worst. We started out doing bicycles and then modifying that into more difficult exercises. Most of the time I get lots of low back pain and only rarely do I actually feel any burning in my abs or soreness the next day.

The pain I get in my back is what makes me stop because of what kind of pain it is. It isn’t just, “Oh I am a little sore from not being used” or “I am burning because I am being worked” or even “wow this is difficult pain. It is more along the lines of “This feels unnatural and I need to arch and contract to properly do this action (even though it isn’t supposed to be obviously)” pain. I guess a less animated way of describing it is that my back feels as if it is straining and in addition to that the actions is is doing are out of not otherwise being able to successfully complete an action.

I have had different people tell me different things and I don’t really know what to believe at this point. I have heard that it is natural, which I am inclined not to believe because even when I try to fight through the back issue (rarely), I don’t usually feel any work actually being done to my abs. I have been told that it is just because my abs are so weak that my lower back needs to support them which does make some sense. I really don’t know and even at that nobody has yet to be able to give me a way to resolve this problem.

I am now enrolled in swordmanship classes and most of the actions we perform there come from utilization of the core muscles. For that reason I would like to improve them as much as is possible and I would most certainly like to continue with exercising. It seems that I get less involved with a physical activity once working out for it stops working.

Alright, sorry for all of the details but I don’t think that people usually have all of the information to address the entire issue, now I turn to you. First of all what do you think is causing my lower back to hurt when I try to do ab exercises? How would you suggest that I do about working on it? If part of the issue is just that mat work is in some way too difficult for my body at this point what alternatives would you suggest to me?

Oh and I should add that knee issues and lower back issues, such as and/or related to bad posture are very common in my family. That is part of the reason that any straining back pain concerns me so much.

Thank you!

Is this a good exercise schedule?

Hi everyone,

Just wanted to get some opinions on what I am planning on doing. My goal is lose body fat while building lean muscle. I am 5’3 and weigh 150 lbs. Pant size is 9-11. So while I am not mean to be a tiny girl, I have always been a little “chunky.” I do have big bones and it runs in the family. I am not even going for the sizes really though it would be nice to got down a couple. I am not worried too much about the overall weight either since muscle weighs more than fat. I take pride that I am strong physically and can normally out do most girls. I want to be able to keep up with other people whether its biking or running or just playing football with a group of friends. I also need to build up my lung capicity. Depending on how much muscle I gain, I am probably going to try and lose 15-25 lbs.

Since I am really just starting out on the exercise I wanted to see how this sounded. I have exercises for the muscle groups I am targeting. I am also trying to burn the fat off my belly. I have ab muscles that are pretty strong just can’t see them. You might say I have a six pack in one but here is my plan:

Monday
Cardo – 30 mins (either running or biking) My plan is to eventually run the entire 30 mins.
Strength – Arms
Strength – Lower Abs

Tuesday
Cardo – 30 mins
Strength – Butt
*go to pool for additional exercise* this also helps work out in soreness in the muscle for me

Wednesday
Cardo – 30 mins
Strength – Obliques

Thursday
Cardo – 30 mins
Strength – Thighs
*go to pool for additional exercise*

Thursday
Cardo – 30 mins
Strength – Thighs

Friday
Cardo – 30 mins
Strength – Chest
Strength – Upper/Middle Abs

Saturday
Off

Sunday
Off

I am trying to keep my daily calorie count to 1200-1500 and eat lots of whole grains, veggies fruits and lean meats.

If you have any suggestions on recipes for breakfasts dinner lunches desserts (have to treat every now and then ) or even smoothies which I make with all fruit that would be great. I try to keep the calories in each meal around 200-300.

Thanks for your input and any suggestions!

Search Results: entire lower body is sore

How in shape should I get by September if I start in April?

How many calories could I burn in 5 days if I do this workout?

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Workouts to avoid back pain?

Is this a good workout schedule for a person of my body type?

Entire body sore. concerned!?

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How can I prevent lower back injury while doing ab exercises?

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Is this a good exercise schedule?

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