Suggestions Sought for Full Body Workout

[phsearle]

Hi folks

I am trying to design a full body w/o program that I am going to do on Wednesdays.......it needs to have 30 min cardio and 30-45 min resistance. I'll be alone so nobody to really hold me back.

I am open to either

resistance
cardio

or

cardio
resistance

or

1/3 res
1/3 cardio
1/3 res
1/3 cardio
1/3 res
1/3 cardio

main goal is to drop weight at this point

has anyone got some ideas?

Thanks
Paul

[wojo5654]

what I have been doing is circuit training for weight loss, It goes something like this....5 min warm up on bike or treadmill, decline crunch,leg raises,squats,chest press,front pulldowns,military press,upright rows,tricep push down,leg extensions,bicep curls. each set light weight 12 reps. do all exercises with no rest in between sets. when finished with one complete circuit rest for 3 min. then do it all over again 2 more times. that will take 45 min. then cardio

[phsearle]

what about if I did

a circuit
then cardio
then another circuit
etc

I dunno why but I seem to like splitting up cardio

[phsearle]

academically I know that but physically I find myself copping out at 25 mins when I do it all together where I do the full 30 when I split it.......I know it is a discipline thing but it is what it is I guess

[swanso5]

why do you HAVE to do 30mins cardio?

[phsearle]

I guess I don;t but that seems to be the number people say is minimum.

[swanso5]

who are these people exactly?

if you're doing a full body workout properly then you won;t be able to do cardio after it

[phsearle]

well the main one was the PT at our gym who said each workout should contain at least 30 mins of cardio and as I said on another thread I am not maxing out by any means.......the main goal being to lose weight not bulk up.

The impression I have been left with through reading and talking to people is that the cardio burns the fat and the resistence builds and tones muscles

[swanso5]

that pt is no good

muscle burns fat

[wojo5654]

I do this circuit 3 times a week, I do cardio on the days I don't lift.... The reason I said to combine circuits with cardio was because you said you were only doing workouts 1 day per week.other wise no cardio on same day as circuit training

[phsearle]

no I work out 4-5 times a week but do splits on the other 4

[phsearle]

Here is what I have settled on

Friday and Monday Full body workout with cardio
Saturday Upper body (chest, back, abs)
Sunday Extremities (Arms, legs,abs)

I know you shouldn;t work out 4 days straight but I am bound by schedule conflicts.

I'll use the wii fit Tuesday and Thursday and Take Wednesdays off

[swanso5]

if you have to do 4 days in a row then do:

fri - lower body quad dominant (back or front squat, split squat, hip thrust), core
sat - upper body pull (rows, pull/chin ups, curls, upper back stuff)
sun - upper body push (chest, shoulders, tri's)
mon - lower body hip dominant (deadlifts, reverse lunge, romanian deadlift), core

www.uponlinetraining.com

[phsearle]

cheers mate....I see the boys escaped at the SCG.....was nice to see

[smithllh]

I would suggest doing circuit training with the resistance and then doing the cardio. I can't remember where, but i remember reading that you will burn more calories doing cardio after you have worked out than before you have worked out.