If you’re looking for something to do exercise or fitness wise and don’t care for barbells I usually direct people towards obtaining the standards of the La Sierra High school fitness program.
https://youtu.be/fISgKl8dB3M?si=i7s61Zh0t5d8uYIa
Getting to the Blue Standdards in 4 years is a challenge but achievable.
Getting the minimum requirements on half of the items would be a great start in the first year of training.
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If youre wondering where to start always do an assessment. Of course consider if you have limitations due to injury or equipment access. Based on results you can structure your training week between upper and lower body days and a final day for the running and swimming. Always focus time on your weaknesses but don’t neglect your strengths.
If pushups are your strong suit but you’re lacking in pull-ups then focus more time on pull-ups.
Since you’re training to a standard it’s common to always want to test the standards each time. Don’t do this. You’ll burn out quickly.
Here’s an example training week:
Day01 - lower body
Start with higher out put movements and save endurance work for last. Jumps, squats followed by running.
Day02 - upper body
Push up work supersetted with pull-ups. Do 4 sets of 80% of your max reps from the assessment. Allow several minutes of rest between sets. We go for quality of output and not grind. Save grinding for the re-test.
Day03 - rest
Day04 - swimming, running
Focus on more intervals with equal work to rest ratio. Again here you’ll want to pour more quality energy into your weaknesses
Day05 Upper Body
Use this to work on the upper body and core related work. I like to have dips and pushups on separate days and keep some rowing or pulling motions to account for the pressing.
Day06,07 rest and light movement
Don’t move too hard in these days but do move around. Get some mobility work in on sore, tenses areas to get ready for the next training week.
