I try and sprint on my local tennis court 5 days a week. I can usually only get 2-3 sets done before I feel like my legs are exhausted though. For me, a set consists of running to one side of the court, then back, and then repeating the same two laps. So, basically, think of each of my sets as running back and fourth 4 times each before stopping to take a break. 30 seconds is usually how long I break for before doing another set. Sometimes I wait a minute though. Any tips on how I can improve this? Will doing squats increase my leg strength for running?

I have a few dumbbells and some weights lying around. I usually try and incorporate some exercises with them on my own, but I posted this thread because I could really use some help building a routine that works my muscles for the whole week before resting on the weekends. I would really appreciate it if some reading this with experience could recommend a basic plan for me. For example, something like this; "Day One: Legs, Biceps, Triceps, etc. Day Two: Etc etc..."

I do pushups as well, but I feel like I just dont have the energy to do them properly after a day of weight lifting, or at least after a day of doing bicep work...

Summers over and winters on the way, sooo I cant actually swim at my pool yet to get that done for my cardio. I dont do crunches cause they kill my fucking back and they dont do shit unless you have like only 10% body fat...

Has anybody tried P90X Ab Ripper? Somebody on this forum recommended it to me and I plan on trying it out. I saw the video for it, and the exercises look really intense. I might only be able to do a few of them, or do smaller sets until I build my strength up.

If telling you my exercise goals might help, then here they are; I want to get six pack abs before summer of 2014, and I want to maintain some good bicep muscle. Nothing crazy, but still, a nice set of arms. That's basically it. Please help me if you can. I already eat great, and I've even calculated my BMR and tried to get close to that every day by counting up calories in a microsoft word document on my computer. My birthday is next month, and I plan on buying a scale that can accurately read body fat percentages as well. I am dedicated to the cause. I just need some help and knowledge from a few of you guys that have already done this before.

So what plan would you guys recommend? Thanks for reading.

_________________
"Take your last chance. It's not the end..."

Hello brother

This is the first reply that I'm sending on this site and I Hope I can be of help.

Ok you want that uber lean sexy body... I'm gonna tell you the greatest way to get it the best work outs and what the most important things is.
Diet
Consistent exercise
Muscle building work outs.

Now you have a good work out SPAM but you need to be doing 3 work outs per muscle groups.
You are best off to look up German composite training and core training.
As for your HITT training (I fucking love to hate it) you should go to a gym and use a exercise bike for a 4.5 minute set (1 minute average pace, 30 seconds ballistic prints and repeat) an do the same time on a rower and a treadmill.

You should also look at alot more core exercises to help you with your running and well pounding out the honeys mate
If you need any more advice inbox me mate

I trained for about 8 years and mainly in martial arts and weight training.
I an't a pro but I will happily flick you some advice

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"It's only taboo the first time. After that, it's just what we do." Mark Cunningham

Thanks a lot for the response, bro! Nowadays, I do burpees instead of running. Granted, I only two do sessions of them a week, but I heard that you dont have to spend that much time on cardio anyways.

German core exercises, huh? I'll have to check that out.

_________________
"Take your last chance. It's not the end..."

In all honesty mate it depends on what you are aiming for. If your trying to get fit cardio is the way. But burpess are a good work out in there own right.
Remember to cross train and you'll be sweet.

Glad I could be of help

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"It's only taboo the first time. After that, it's just what we do." Mark Cunningham

First point, if you only train till you're tired you won't get better. It's doing that next set when you feel like shit that's going to make you better. Push another one out each time till you get used to it, then add another, and another, etc.

Second point, do planks for your abs and obliques. Much better than crunches.

edit: forgot to mention, it's ok if you vomit, intact it's preferred. It's how you know you've pushed yourself, lol.

Well I'm currently working out 6 days a week now, only resting on Sunday. I do 80 burpees on Monday, and then 100 pushups on Tuesday, and then the cycle repeats over and over until the rest day.

I plan on raising the number of burpees to 90 on the first of April, and raise the pushup count to 120 as well.

_________________
"Take your last chance. It's not the end..."

Had a chance to go back and reread your original post, so I can answer better. To be more detailed, how old are you, are you more genetically predisposed to have a gut, or abs. What's your body fat at right now? Depending on how close you are now, 2 months may or may not be possible.

HIIT is better for developing increased cardio capacity, and not necessarily better for fat burning because of the tempo and duration. Good old fashioned long distance running at the right pace can be better. So perhaps mixing those two together, will help hasten your approach.

Burpees I've discovered are good for one thing, losing your lunch, lol. They are great for mixing into yor cardio routine, but as far as developing strength and muscle, I've not had good results. You also mentioned an issue with your back, is it just from doing crunches, or does it bother you at other times?

I'm not much for calorie counting, as when I cut, I eat clean, and eat till I'm satisfied. When I bulk, I eat till I'm stuffed. And I always eat at least 5 meals a day. So I can't really help there. I can generally guess my body fat by looking in the mirror. Around 14% top abs start to show, below 12, they are all poking through, 10, get the camera out. Of course that's a generalization, because a friend of mine was at 14% i think, and had a nice b cup.

With the dumbbells, try to incorporate multiple movements into each rep, especially if they are too light. Otherwise look into getting a barbells and some plates. Craigslist is your friend. Hitting the legs won't really help with the endurance, just the power and speed, but certain lifts will impact your entire body. All to often many men neglect their legs and look weird. Who cares if you have 18" arms, and 16" legs? Some of the most physically appealing men have well proportioned bodies, but that is a whole other topic.

I've seem to rambled on, I can talk about fitness forever...

I am 20 years old, and I have a mesomorphic body type. My top two abs are already visible, with two more below a bit harder to see but they're getting there...

My arms are nice sized, and because I've been playing the guitar for 6 years now, they are toned as well. I just REALLY want a six pack...

I have dumb bells and a few plates. Are you suggesting I stop burpees and just replace them with dumb bell squats?

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"Take your last chance. It's not the end..."