Crossfit has a solid program that mixes weights, running and bodyweight exerecises. But the best results come from road work and weights.
Heeavy just means low reps so its all relative. Heavier weights build power and muscle density. The work out I do now looks like this:
Day 1
Chest
1 exercise 5 sets of 10, 5, 5, 5, 5
Super set 1 (2 exercises)
Sets of 20, 15, 12, 10
Alternate between exercises so it will be two sets of 20, two sets of 15, etc.
Superset 2 (2 more exercises same as above)
End with 4 sets of 25 for abs.
30 minutes of cardio
Day 2
Back same process as chest plus lower back extension 4 sets of 25. You can work these in with abs.
Day 3
Legs
Quads
Exercise 1 5 sets heavy 10, 5, 5, 5, 5
Super set 2 exercises
20, 15, 12, 10
Hamstrngs and glutes same as above
Calves
1 execise 20, 15, 12, 10
4 sets of abs 25 reps each set.
No cardio
Day 4 shoulders same as chest and back with 30 minutes of cardio.
Day 5 arms
Bicep
1 heavy set 10, 5, 5, 5, 5
Super set, 2 exercises 20, 15, 12, 10
Repeat for triceps
Abs 4 sets of 25
30 min of cardio.
Day 6 45 min to 1 hour plus of cardio
Dayt 7 rest
Take 1 week off every 6 to 8 weeks.
With the cardio, do the run-walk thing. Start by walking 4 minutes and run for 1. Do 6 sets. In two weeks, walk for 3 and run for 2. Do this untill you can run for 30. Just a note on running. In tghe begining it hurts and it sucks so don’t get discouraged. It will get better eventually.
