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At the moment I do the following exercises split into 3 sets -

Press Ups 28/32/28
Knees2Chest 24/30/24
Close Press Ups 12/16/12
Crunches 18/24/18
Tricep Dips 50/55/50
Leg raises 30/35/30
A similar leg exercise but I move my legs apart rather than up 20/25/20
Wide Press Ups 16/22/16
Sit Ups 55/65/55
Knees2Elbow 40/50/40
Dorsal Raise 25/30/25

Then Chin Ups and a very light weight session.

Question is, is there anything that I should add because I have nothing but time on my hands at the moment. Are there any exercises that the PTI's love making you do?

good circuit mate, looks pretty hard work!

the only thing id recommend adding to that is burpees and squat thrusts to help buid up you plyometric fittness

In the absence of any other info (you don't mention if you do any other PT), I would suggest introducing some sprint work into that circuit.

For example:

28 x Press ups - sprint, 24 x Knees to chest - sprint, and so on until 25 x Dorsal raise - sprint

Short rest

32 x Press ups - sprint, 30 x Knees to chest - sprint, and so on until 30 x Dorsal raise - sprint

Short rest

28 x Press ups - sprint, 24 x Knees to chest - sprint, and so on until 25 x Dorsal raise - sprint

You can vary the length and type of sprints to suit the facilities/conditions available.

There good circuits. Might give that one a try Obi w@#k. I've got a quick question, if your wanting to train twice a day.

Whats the best apart from running for cardio, swimming?? I bang out press ups, sit ups and pull ups through the day so i dont class that as a second training session.

Sportacus wrote:At the moment I do the following exercises split into 3 sets -

Press Ups 28/32/28
Knees2Chest 24/30/24
Close Press Ups 12/16/12
Crunches 18/24/18
Tricep Dips 50/55/50
Leg raises 30/35/30
A similar leg exercise but I move my legs apart rather than up 20/25/20
Wide Press Ups 16/22/16
Sit Ups 55/65/55
Knees2Elbow 40/50/40
Dorsal Raise 25/30/25

Then Chin Ups and a very light weight session.

Question is, is there anything that I should add because I have nothing but time on my hands at the moment. Are there any exercises that the PTI's love making you do?

Cheers mate.

Thanks Paraprep and Obi.
I've added the Burpees and Squat Thrusts but can't do the sprinting because the room's too small. Running every weekday as well, except for at the moment because of the iced over pavements.

partymarty1987 wrote:There good circuits. Might give that one a try Obi w@#k. I've got a quick question, if your wanting to train twice a day.

Whats the best apart from running for cardio, swimming?? I bang out press ups, sit ups and pull ups through the day so i dont class that as a second training session.

I usually go for a suana and swim after my run, should try that mate you feel fresh after it and you get good excercise in the pool when your doing lenghts

Ive just started doing 50 lengths after my gym cardio think the pool is 20m long.

50 Lengths? is that not the equivalent of swimming to thailand? If so fancy giving me a lift over there

Yep I swim 50 lengths of my local pool which is in my local gym and the pool is 20m long 10m wide.

f@#k burpees are hard

Sportacus,
Burpees don't have to be hard.........................they can be super hard!

Civvy/girlie/Para Burpee - Down, legs back, legs forward, up. Sit down for a well earned rest, a Kit-Kat and a cup of tea.

RM/Jedi Burpee - Down, legs back, legs astride, legs together, press up, legs forward, star jump. Repeat 100 times. Spend the rest of the night, drinkin', fightin', and trappin'.

Haha in time. I've added the burpees as 15/20/15 and do them as you said minus the legs astride. Squat thrusts better to do as alternate legs or both legs at the same time?

As far as I'm concerned there is little to choose. I do them both to add a bit of variation. I'm sure someone more qualified can explain the mechanical technicalities.