Spartan workout military academy

3x pushup massacre
1x Chest & Back but renegade rows on knees
4x20 this bicep exercise with 5kg for the dumbbell
3x20 alternating biceps curls with 5kg each dumbbell

 

20x One Punch Workout

just fatburning exercise. When I was on the 15th rep I notice the high knees exhausted me.

 

1 set of one punch workout (warm up) legs need to get recovered still
But I did abs-workouts
5x power abs
2x lower abs
and for the back:
3x lower back

 

Currently off training, but I hope I can get back in the gym soon.

 

I got new weights for dumbbells (30 kg in total). Next month I'll buy a power tower to make pull ups and a lot of more exercises.

 

I like it

 

My exercise routine:

4 times a week

~ 2km running-jogging
~ 400-500 intense skipping
~ 15+ normal pushups, 10+ diamond pushups, 10+ wide pushups

i know i am a newbie but i would love to have some advice on how i should progress further .

 

Thanks bud

 

My new rutine now.. boxing at least 3 days a week.. I will doing that now for as far as my job let me. I will try to be consistant and workout when I don't go treaning boxing. At boxing there is so much movement in arms. Is hard to keep hands up all the time. So shoulders are working out there. And there is so much leg movement. And also strenght lots of push ups, squats and core.
When I'm not boxing I will try to train my back, hands.. every part. At begining just with my own body weight and resistance bands.
I also do handball sometimes. Becaouse of this situvation there is not games(matches). There is some runinng and working with younger generations. And on Sundays also as far as job let me (becaouse of very very stupid time schedual) i will play football(soccer) with friends for one hour. Thats for fun but its also running there.
So there is it. Hope I will stay consistant and eat well so I can gain some muscles and kg.

 

Just starting up guys!

Tonight was night # 3 in a row.

Did some physical therapy TRX upper-body

Tonight, relatively light AKA recovery workout of 2xSets x 40 lbs + 25 lb barbell in my living room:

Overhead 12 lb med ball squat
Back Squat x Barbell x 2 x 15
Lateral Raises 5 lbs x 2 x 15
Barbell Curls Barbell x 2 x 15
Overhead Tricep Extensions Barbell x 2 x 15
Sit-Ups x 2 x 15
Heel Slides x 2 x 15
Glute-Bridges x 2 x 15

Slowly working back up.

 

I could solve overeating of sweeties and fastfood with replacing other foods like vegetables, eggs, fish, frutis etc. It takes its time but later you get used to it.
Have you also tried fasting (speak eating as much as you want in 8 hours on a day or don't eat for 2-3 days in a week)? Fasting helped me to lose a lot of weight.