Will this workout work?

gafs20

Hiya,

Im currently joining the police, which means my couch potato lifestyle really needs to change. Im trying to cut back on the unhealthy food and exercise. I passed the bleep test through the skin of my teeth which has really shown me I need to improve my fitness!! Im going to the gym 5 days a week and doing this workout-

25 minutes of the cross traininer (5 mins warm up then interval 30 secs level 10 30 secs level 5 really going for it at level 10)
10 minutes on the rower (or until I burn 100 cals)
chest press 15kg
vertical traction 25kg
adductor 30kg
abductor 30kg
abb press 20k
leg press 40kg

all 3 reps of 12

my question is do you think this is going to work to improve my overall strength and fitness as im going to be in situations where I need it!! Is there any changes you think I could make? The only thing I cant do is the treadmill I just cant run right on them and end up with either shin splints or ankle damage

Im eating about 1600 cals on average a day my bmi is 26 and im 22

Any help is much appreciated!!

:-)
x

Mrsallypants

Why don't you do a program like Stronglifts or 5/3/1? Your program isn't balanced, not geared toward strength training, and too time consuming and stressful for a beginner.

shadow2soul

Just a suggestion:

Does your gym have free weights? (barbell, bench, squat rack, ect)

If so, for strength, I think you should do Stronglifts 5x5.
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary?hl=stronglifts+5x5+

edit: I do agree with the poster above me.

wswilliams67

If you want strength, stay off the machines. They kill your balance and spacial awareness.

I'd go with StrongLifts 5x5. Squats, Deadlifts, Bench Press, Overhead Press, Barbell Rows. Mix in some bodyweight dips and pullups/chinups and you are set.

There are even apps that help you track your progress and provide timers.

Lleldiranne

I would only do the crosstrainer if you can't run yet. Police generally need to be able to run well, so it's be more worth your while to do that for your cardio.

For your legs, ditch the adductor and abductor machines, and possibly even the press, and do squats and lunges instead. You'll hit all the muscle groups and with better efficiency.

And you are really neglecting upper body. Chest press is good, but also pullups, dips, lat pull down, rows, etc.

Don't know what the ab press is, but the plank/ab hold will be a better starting place; add in leg lifts and twisting crunches to hit more muscle groups in your abs.

There is no need to work all of your muscles every day. In fact, you should give a muscle group a day off between workouts for healing and thus better gains. Try alternating - do mostly upper body one day and lower body another, and maybe focus on cardio on the 3rd. Then repeat, and take day 7 as your rest day.

gafs20

Thanks these comments are really useful! I tend to steer clear of the weights section mainly because I don't know what Im doing with them! But I didn't realise they are better than the machine ones... will definitely get learning there! :-)

furenaef

Why don't you do a program like Stronglifts or 5/3/1? Your program isn't balanced, not geared toward strength training, and too time consuming and stressful for a beginner.

both great beginner, but 5/3/1 is too easy once you get advance. 1 all out set, too easy

5x5 is great, but you could get injured if you dont kwon progressive overload months in.

froeschli

agree with the posters above - look at free weights. if stronglifts 5x5 looks too intimidating, read one of the "New rules of lifting" books. bodybuilding.com has a few beginners programs too, and they have videos to show you how to do each lift with proper form.
once you're used to the lifting (the first few workouts will leave you quite sore), you can start with c25k (running program) outside on your 'off' days.

MisterDerpington

No. Especially if you're doing the same weight workout to workout.

Hezzietiger1

don't be afraid of free weights.. hire a personal trainer for a few sessions if you need to.

Hexahedra

I think the ability to run fast would be really handy to a cop. Personally if I have your job I would train to run 1.5 miles as fast as possible, to do it in 12 minutes or less.