ShapeFit.com

[Kuczus]

Hi guys/gals,

What I have to do:
Run 1.5miles under 13min (goal 8-10min)
Sit-up 37 in 1 minute (goal, as fast as possible)
Bench press 98%-100% body weight 1 rep (goal 150%-200% body weight/1 rep)
Sit and reach 16inches min (goal, the more the better)

I dont have a problem doing any of those but I definitely want to improve. What are some different ways I can achieve those result with different workout programs.

my routine (beginner)
20 sit ups
15 sit ups
10 sit ups

15 push ups
15 push ups
10 push ups

jog for 3 miles outside (30-35min)

for sit and reach i just stretch for couple of seconds (probably not the best idea)


doing the same thing every day is not as fun as i thought it would be. no money to go to the gym (gets expensive), and i only have one dumbbell (30lbs). so as you can see $$ is tight.

Edit: height 6'02" at 215lbs

[Patrick]

alright im just going to come right out and say it because most people who see this will think it. If you want to boast your strength ie bench then your going to need heavy weight and resistance training. get a job and buy a membership i know for mine its 300 a year which is not expensive at all if you have a case of beer every two weeks thats your membership there. If your trying to get a six pack or anything along those lines your going to need deadlifts, squats, pull ups, military press, rows exercises like that which is alot cheaper to do them at the gym then buy the gear. But if there is no way you can cough up 10 bucks a week for a membership then you can keep doing what your doing sit ups push ups and running i just dout you will see much if any results.

[swanso5]

pat's right...

what do you need to be able to those things for?

sit ups are complete rubbish anyway...

sit and reach?? absolutely no carry over what so ever to moving and bending which is how you normally do it

[Kuczus]

that is all for the Illinois POWER test (Peace Officer Wellness Evaluation Report) Since I am testing for a Police Officer I need to complete those tests.

Money is tight, its not that i dont have it but really cant afford a membership. the only places around are Xsport fitness and bally total fitness (membership is a freakin joke, $700/year)


well thanks anyways, ill just keep on running and doing push ups

[swanso5]

go to a playground and do chin ups on the bars...push ups with your feet elevated on a bennch...and 1 leg pistol squats in a circuit for sets of 12 ish i'd say depending on how many you can do...for the running part do sets of 200 - 400m's as fast as you can rest the same time it takes you to run it doing 2500m total or thereabouts so you'll do more 200m sets then 400m sets...push ups won't really incraese your bench press though...does a mate have a wt set you can use?

[Kuczus]

thanks

sprints scare me a little, but it should be good once i get used to them (if i get used to them)


also found out that the neighborhood i live in has a little workout room (8'x8') with a treadmill and a bench press (not free weight), so ill get on the bench ASAP (all free)


thanks for the info swanso5

[swanso5]

start sreints over shorter distances then (50, 100m etc) and work up...they'll still get you fitter over longer distances then jogging