Robocop

Plan Details

The Robocop routine by lckydiablo is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

Alex, this is the workout to shock your body for the first month and we will hopefully show progress... Read More

Alex, this is the workout to shock your body for the first month and we will hopefully show progress and move on. The most important thing about all of this is not giving up and push push push through. If you cut corners and do not give it your all, you are only cheating yourself. At minimum, this will require a resistant band, but if you don’t have one or can’t get one, use two things that you can curl in the bicep curl day(Thursday) All 5 minute runs should be “Fartlek” running . This is running mixed with sprints or faster paced runs. This can be picked at your discretion of when the fartlek happens. For example, every minute and half, every minute, every 30 seconds. The goal is to push yourself and challenge your self as you go. Ok, please follow all these instructions and revert back here or text me if you get confused or lost. After the first week or so it should be self explanatory. Monday- Do all 5 exercises then rest 30 and then do another set till the five are completed. Then move to the 3 set exercises, these should be 30 second rest between sets. It’s not a matter of being able to or not , just reach the goal numbers. With time, they should be reached with ease. Tuesday - Complete the 4 exercises for 6 sets with 30 seconds breaks between sets. Rest 60 seconds and move on to the 2 exercises for 2 sets. Wednesday - The top 4 exercises are done in order at 30 seconds each. Follow the below order and instructions. Burpee for 30 seconds Rest 30 seconds Squat 30 seconds Rest 30 seconds Burpee 30 seconds Rest 30 seconds Isolated squat hold 30 seconds Rest 30 seconds and start again till 4 sets are completed The important part is to show progress , if you tire, keep pushing, it’s not about how many you can do it’s about trying to last for 30 seconds. After the 4 sets are completed , rest 60 seconds and completed the 4 sets of the last two exercises. Thursday - This is a fun one, and is only two sets. You will most likely have to google what these are the first time since jefit does not have them in their stuff. Do all exercises at the set reps. Remember, finish the exercises, it’s not timed , so the key is competing the task and improving over time. The band bicep curl can be done with a band , dumbbell or any household item of same weight. This over time, should increase as you get stronger. Friday- The dreaded running, the goal is to run, and if you can’t run any more, jog. If you can’t jog any more , walk. The goal is to not stop. All the other day runs are contributing to this but this is the day you wan visible results everyday. On days off , you can walk to keep things lose and work on endurance but this is the day you want to try to reached a set 1.5 mile goal of under 15 minutes. It will take time, but it’s not impossible. How bad do you want it is the question.