Topic: workout plan

[gadget23]

I know you guys are probably getting sick of these, but for the past few months I have been stuck in a rut workout-wise, and I feel like I need something new to get me going again. So I am asking for you guys to help me out. Here are some goals I want accomplished:


Do 25 pushups (I tried right now, I can do about 6 properly )          <-- Will this lead to a gain in benching, or is that seperate?
Do 5 dips (Not even 1 right now)
10 Pullups (I can do 1/2 a pullup, almost 2 chinups)
Run a 5K (that's 3.1 miles, right?)(I can run 1.5 mi in about 16-18 mins right now)
Decrease mile time to sub 8 mins (right now its at 11 mins)
Increase core strength (I dunno specific goals for this, so...)
Increase back strength (Rowing is good I've heard, but I don't know how to go about this.)
Increase agility and speed.
MAIN GOAL: Burn some fat off of me, gain some muscle, get healthier. Need to get fit for parkour

I know, it seems like quite a lot. Well, it is . Another thing, very important: I am constantly stressed for time, because I am in the IB program at school, which means I get about, if not more than, 4 hours of homework every night. So I was thinking of incorporating tabata intervals, but I don't know how to go about that. GTG would kind of be unrealistic, since 7 hours a day I am at school. But I suppose I can work a way around that (pushups in between classes lol). And I want to make sure that this will provide significant strength gains (which I'm pretty sure it will.).

Question: Would this type of bodyweight-esque program provide more muscle gain than a dumbbell/barbell program?

thank you verrry much.

[John [sss24] Chadwell]

MAIN GOAL: Burn some fat off of me, gain some muscle, get healthier. Need to get fit for parkour

Burning fat=cardio(running for an hour, punching heavy bag, stationary bike) usually about 45+ minutes is when you start to burn fat.
Gaining muscle=heavy lifting, squat heavy, basicly more resistence=more strength
Getting healthier=GOOD DIET, NOTHING THATS PROCESED(sp?), the recipes section has some healthy meals cooked up by our own APK member(muse)
http://www.americanparkour.com/smf/index.php?topic=4361.0
Just cruise the diet section and throw up any questions.

[gadget23]

well yeah, but i was kind of going for something more specific and structured.

[Charles Moreland]

MAIN GOAL: Burn some fat off of me, gain some muscle, get healthier. Need to get fit for parkour

Burning fat=cardio(running for an hour, punching heavy bag, stationary bike) usually about 45+ minutes is when you start to burn fat.

Umm these will help, but is mainly diet related.

JTK, I suggest you read Steve's article on formulating a workout routine and then start up a training log where we can help you out further.

[John [sss24] Chadwell]

http://www.americanparkour.com/smf/index.php?topic=4663.0-steves article

http://www.americanparkour.com/smf/index.php?topic=4361.0-good and health meal choices

[gadget23]

thanks for the links to the articles.
i read steve's article, and i'm a bit confused on a couple of things, but i'll worry about them later

this is what i'm going to do:
-start a log in the appropriate section
-start by doing this for now, and adding onto it as i research more: http://runnersworld.com/cda/smartcoach/beginner/0,7146,s6-238-277-278-0,00.html

thanks for the help