JamieB95
Novice Member
Hi All,
New here but I'm hoping to gather some advice and tips on the workout plan I conjured up below. It's something I've already been doing for a few months and I am seeing progress, but I'm keen to hear any thoughts on it based on my goals and current stance.
I'm currently 25, no health conditions and my weight is average but my current fitness is low ... possibly to do with the sedentary life style and 9-5 office job. My overall goal is to reach fitness standards to join the Fire Service, ideally at some point next year.
This means the dreaded Beep Test which I need a minimum of 8.8 (Although I fully intend to go beyond and reach the highest possible), my last test I got 6.0 and my goal is to get as high as possible in the next 6 months. A few months ago prior to me doing this plan, I was on 5.4 so there has been improvement. However, I need to build muscle too in general which I can confirm... I am lacking!
With that in mind, my current plan is as follows:
Monday:
HIIT which consists of a 5 minute light jog.
Followed by 30 second sprint, and a 1 minute walk/light jog interval which will repeat 13 times.
It concludes with a 5 minute light jog. On the sprints, I'll just push myself to my absolute limit.
Tuesday:
I focus on strength training during this time and will do the following:
Flat Barbell Press (4 sets, 3 reps @ 40kg)
Dumbell Overhead Press (4 sets, 4 reps)
Plank (3 sets, max)
Push Ups (3 sets, max)
Wednesday:
HIIT again, same process as Monday: consists of a 5 minute light jog.
Followed by 30 second sprint, and a 1 minute walk/light jog interval which will repeat 13 times.
It concludes with a 5 minute light jog.
Thursday:
Lunges (3 sets, 4 reps, 10kg each hand)
Dumbell Squat (4 sets, 8 reps, 10kg each hand)
Side Raises (3 sets, 3 reps, 10kg each hand)
Calf Raise (5 sets, 10 reps, 10kg each hand)
Chin Ups (4 x max)
Friday:
I'll tend to treat this as an recovery day, but I do 'Farmers Walk' a few times with 10kg weights in each hand.
This is primarily done so I can use it as practicing for strengthening my grip.
Saturday:
Cross Country Run which I'll currently do for 30 minutes.
Sunday:
Rest Day
I won't pretend to have a clue what I'm doing, but I've spent a lot of time researching and putting things together so I'm hoping this doesn't get ripped to shreds. My concern was whether I'm not resting enough, but I think the way I've done it gives the muscles I had used the previous days, a rest, whilst focusing on other ones. If that's advisable? I've not come across any injuries yet but I'm not sure if that's just dumb luck.
I'm unsure whether there's something I should be doing, or shouldn't be doing, based on my plan above. If I get new information, I've tried to adapt to it. I'm not sure whether I need to be doing longer runs as to whether my 30 minute session is enough, on top of the two HIITs, etc.
Any and all feedback would be greatly appreciated!
Kind Regards,
Jamie
New here but I'm hoping to gather some advice and tips on the workout plan I conjured up below. It's something I've already been doing for a few months and I am seeing progress, but I'm keen to hear any thoughts on it based on my goals and current stance.
I'm currently 25, no health conditions and my weight is average but my current fitness is low ... possibly to do with the sedentary life style and 9-5 office job. My overall goal is to reach fitness standards to join the Fire Service, ideally at some point next year.
This means the dreaded Beep Test which I need a minimum of 8.8 (Although I fully intend to go beyond and reach the highest possible), my last test I got 6.0 and my goal is to get as high as possible in the next 6 months. A few months ago prior to me doing this plan, I was on 5.4 so there has been improvement. However, I need to build muscle too in general which I can confirm... I am lacking!
With that in mind, my current plan is as follows:
Monday:
HIIT which consists of a 5 minute light jog.
Followed by 30 second sprint, and a 1 minute walk/light jog interval which will repeat 13 times.
It concludes with a 5 minute light jog. On the sprints, I'll just push myself to my absolute limit.
Tuesday:
I focus on strength training during this time and will do the following:
Flat Barbell Press (4 sets, 3 reps @ 40kg)
Dumbell Overhead Press (4 sets, 4 reps)
Plank (3 sets, max)
Push Ups (3 sets, max)
Wednesday:
HIIT again, same process as Monday: consists of a 5 minute light jog.
Followed by 30 second sprint, and a 1 minute walk/light jog interval which will repeat 13 times.
It concludes with a 5 minute light jog.
Thursday:
Lunges (3 sets, 4 reps, 10kg each hand)
Dumbell Squat (4 sets, 8 reps, 10kg each hand)
Side Raises (3 sets, 3 reps, 10kg each hand)
Calf Raise (5 sets, 10 reps, 10kg each hand)
Chin Ups (4 x max)
Friday:
I'll tend to treat this as an recovery day, but I do 'Farmers Walk' a few times with 10kg weights in each hand.
This is primarily done so I can use it as practicing for strengthening my grip.
Saturday:
Cross Country Run which I'll currently do for 30 minutes.
Sunday:
Rest Day
I won't pretend to have a clue what I'm doing, but I've spent a lot of time researching and putting things together so I'm hoping this doesn't get ripped to shreds. My concern was whether I'm not resting enough, but I think the way I've done it gives the muscles I had used the previous days, a rest, whilst focusing on other ones. If that's advisable? I've not come across any injuries yet but I'm not sure if that's just dumb luck.
I'm unsure whether there's something I should be doing, or shouldn't be doing, based on my plan above. If I get new information, I've tried to adapt to it. I'm not sure whether I need to be doing longer runs as to whether my 30 minute session is enough, on top of the two HIITs, etc.
Any and all feedback would be greatly appreciated!
Kind Regards,
Jamie