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Excellent Fitness Schedule || No Equipment Needed
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Excellent Fitness Schedule || No Equipment NeededPosted:
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Joined: May 04, 201410Year Member
Posts: 602
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Aldi's
Fitness Schedule
This fitness schedule will be progressive and become more harder but at the same time you will be taking small steps and progress at a good steady pace. It doesn't matter how un-fit you are now because step - by - step you will see an improvement. This schedule is a more basic but just as good as what they do in the British Army Infantry Centre's all across the United Kingdom. Which i have done myself but unfortunately due to Medical reason im currently out of the Army but will be joining back in, in the future.
Conditioning Programme
WEEK 1
WEEK 2
More Intensive Exercise Schedule
WEEK 1
WEEK 2
I hope this helps you lot out, this did take me about 30mins to do;) haha.
Good luck doing this, its hard but if you put the effort in you WILL see a MASSIVE improvement in your fitness.
Fitness Schedule
This fitness schedule will be progressive and become more harder but at the same time you will be taking small steps and progress at a good steady pace. It doesn't matter how un-fit you are now because step - by - step you will see an improvement. This schedule is a more basic but just as good as what they do in the British Army Infantry Centre's all across the United Kingdom. Which i have done myself but unfortunately due to Medical reason im currently out of the Army but will be joining back in, in the future.
Conditioning Programme
WEEK 1
Day 1
- Walk / Jog 20mins
(walk 2 jog 2)
[5 times]
- 5x Knee Press Ups
- 5x Dorsal Rise
- 5x Chair Dips
- 5x Sit Ups
REST DAY
Day 3
- Warm Up
- Run 30 sec fast
rest 2 mins
repeat this 5 times
- Cool down
REST DAY
Day 5
- Walk / Jog 20mins
(walk 1 jog 3)
[5times]
- 5x Knee press ups
- 5x Dorsal raise
- 5x Chair dips
- 5x Sit ups
REST DAY
Day 7
- Warm up
- Run 40 secs fast
Rest 2 mins
Repeat 6 times
- Cool down
- Walk / Jog 20mins
(walk 2 jog 2)
[5 times]
- 5x Knee Press Ups
- 5x Dorsal Rise
- 5x Chair Dips
- 5x Sit Ups
REST DAY
Day 3
- Warm Up
- Run 30 sec fast
rest 2 mins
repeat this 5 times
- Cool down
REST DAY
Day 5
- Walk / Jog 20mins
(walk 1 jog 3)
[5times]
- 5x Knee press ups
- 5x Dorsal raise
- 5x Chair dips
- 5x Sit ups
REST DAY
Day 7
- Warm up
- Run 40 secs fast
Rest 2 mins
Repeat 6 times
- Cool down
WEEK 2
Day 1
- Jog 15mins
- 7x Knee press ups
- 7x Dorsal raise
- 7x Chair Dips
- 7x Sit ups
- Cool down
REST DAY
Day 3
- Warm up
- Run 1min fast
Rest 1 min
Repeat 5 times
- Cool down
REST DAY
DAY 5
- Jog 15mins
- 7x Knee press ups
- 7x Dorsal raise
- 7x Chair Dips
- 7x Sit ups
DO THIS EXERCISE TWICE
REST DAY
DAY 7
- Warm up
- Run 1min fast
Rest 1 min
Repeat 5 times
- Cool down
- Jog 15mins
- 7x Knee press ups
- 7x Dorsal raise
- 7x Chair Dips
- 7x Sit ups
- Cool down
REST DAY
Day 3
- Warm up
- Run 1min fast
Rest 1 min
Repeat 5 times
- Cool down
REST DAY
DAY 5
- Jog 15mins
- 7x Knee press ups
- 7x Dorsal raise
- 7x Chair Dips
- 7x Sit ups
DO THIS EXERCISE TWICE
REST DAY
DAY 7
- Warm up
- Run 1min fast
Rest 1 min
Repeat 5 times
- Cool down
More Intensive Exercise Schedule
WEEK 1
Day 1
- Steady Run 30-40mins
- 2x 45 secs
Max press ups
(best effort in 2 mins)
- 4x 15 squats
REST DAY
Day 3
- 10/15 mins
Warm up
- Alternate running hard then recovering for intervals of 1,2 and 3mins
REST DAY
Day 5
- 10mins Warm up
- Circuit Training:
4 x 15/20 of each exercise
- 10 min cool down
REST DAY
Day 7
- Brisk walk 30-40mins
OR
- Swimming 25-35mins
- Steady Run 30-40mins
- 2x 45 secs
Max press ups
(best effort in 2 mins)
- 4x 15 squats
REST DAY
Day 3
- 10/15 mins
Warm up
- Alternate running hard then recovering for intervals of 1,2 and 3mins
REST DAY
Day 5
- 10mins Warm up
- Circuit Training:
4 x 15/20 of each exercise
- 10 min cool down
REST DAY
Day 7
- Brisk walk 30-40mins
OR
- Swimming 25-35mins
WEEK 2
Day 1
- Steady run 30-40 mins
[60/70% effort]
- 2x 1min max press ups
(best effort doing press ups for 1 min)
REST DAY
Day 3
- 10-15mins Warm up
- Alternate running hard then recovering for intervals of 1,2,3,2 and 1 min
[75-80% effort]
REST DAY
Day 5
- 10min Warm up
- Brisk walk/ run for 30/40mins
OR
- Swimming for 35-45mins
REST DAY
Day 7 / Assessment Day
- 1Min Max Press Ups
- 1Min Max Sit Ups
- Steady run 30-40 mins
[60/70% effort]
- 2x 1min max press ups
(best effort doing press ups for 1 min)
REST DAY
Day 3
- 10-15mins Warm up
- Alternate running hard then recovering for intervals of 1,2,3,2 and 1 min
[75-80% effort]
REST DAY
Day 5
- 10min Warm up
- Brisk walk/ run for 30/40mins
OR
- Swimming for 35-45mins
REST DAY
Day 7 / Assessment Day
- 1Min Max Press Ups
- 1Min Max Sit Ups
I hope this helps you lot out, this did take me about 30mins to do;) haha.
Good luck doing this, its hard but if you put the effort in you WILL see a MASSIVE improvement in your fitness.
Last edited by Aldi ; edited 1 time in total
The following 2 users thanked Aldi for this useful post:
alprazolam (08-19-2014), Hova (08-19-2014)
#2. Posted:
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Joined: May 04, 201410Year Member
Posts: 602
Reputation Power: 30
Didn't know what forum to put this in so..
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#3. Posted:
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Motto: bonk
Motto: bonk
Status: Offline
Joined: Jul 17, 201014Year Member
Posts: 6,072
Reputation Power: 4847
Motto: bonk
That's actually not bad, may use this while in my current situation working overnights and haven't been able to hit the gym. I'll try this out as it is not that bad of a schedule.
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#4. Posted:
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Joined: Jun 09, 201311Year Member
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Reputation Power: 365
I need to be more active and fit and also lose some weight so i will start off with the conditioning one! Thanks for this and wish me luck!
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#5. Posted:
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Inq wrote I need to be more active and fit and also lose some weight so i will start off with the conditioning one! Thanks for this and wish me luck!
Good luck mate, when i went into the Army i was really unfit couldn't even jog 4miles without kit on. Coming to the last couple of weeks in training i could do a 8 mile TAB (Tactical Advance to Battle) with 45kg and other kit. So this programme defo works!
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#6. Posted:
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I will be doing another programme soon, so keep an eye out. It will be an continuation from this schedule.
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#7. Posted:
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Good plan man!
Will make sure to check this out!
Will make sure to check this out!
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#8. Posted:
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Aldi wroteInq wrote I need to be more active and fit and also lose some weight so i will start off with the conditioning one! Thanks for this and wish me luck!
Good luck mate, when i went into the Army i was really unfit couldn't even jog 4miles without kit on. Coming to the last couple of weeks in training i could do a 8 mile TAB (Tactical Advance to Battle) with 45kg and other kit. So this programme defo works!
Damn bro i will be starting this soon.
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#9. Posted:
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nice set up I may try this out haha
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