Critique my workout.

[federer_nadal]

Hey guys, recently I have been on a strict diet and workout plan to lose some weight and get fit. I have lost 14kg so far but am looking to lose more. I currently sit at 105kg.

First of all instead of using a timer my time intervals are song durations. Second, all sit ups/crunches are done on this:

My weekly workout plan is as follows:

Monday:
-Skip for 6 songs (30 crunches using above bench between each song, skipping is at a decent pace for 1/3 of the song, up the pace to maximum for about a minute and then the rest is back to the decent pace)
-3 sets of the following routine:
20x medicine ball pushups
20x squats
20x medicine ball lunges
10x burpees
45 second rest to change song and repeat
-Roughly half an hour to 45 minutes of bag and pad work.

Tuesday:
-Boxing training at gym, usually consists of the same skipping warmup as monday, heavy bag and floor to ceiling ball work, couple of 2 round spas, pad work and other various exercises.

Wednesday:
- 2km warm up run
- Skip for 5 songs with 30 crunches inbetween*
-3 sets of the following routine:
20x medicine ball pushups
20x squats
20x medicine ball lunges
10x burpees
45 second rest to change song and repeat
-Roughly half an hour to 45 minutes of bag and pad work.

Thursday:
-Boxing lesson again, follows similar format to tuesday

Friday:
-Skip six songs with crunches inbetween*
- Various push ups and other exercises
-30 mins of boxing.
(This is usually a quicker workout with less intensity)

Saturday and Sunday:
If I have time or no sport on, will usually do the same skipping routine and possibly some bag work. Usually light training as I use these days to rest.

*All skipping loosely follows the HIIT format, mixing up between normal pace and full pace. Medicine ball is 4.5kg.

I have been working hard to eat healthy foods all the time. Snacking on almonds if hungry, drinking primarily water (and the occasional brew or 10 on the weekend ) Have been getting a caloric deficit I think as I have been seeing some very good results in the 2 weeks that I have been doing this. So please if you have an input feel free to chime in. Thanks heaps.

Also, I try to hit once or twice a week during the winter (now) but as I live in a small town no one really likes to hit outside of the season. Play 5-4 times a week in the season.

 

[Bab01At]

This is all good core and stamina training, but add a few flexibility exercises to help your tennis.

Babs.

 

[plasma]

sounds like a routine that will leave him sore and unathletic. What is your age and stats?
I would go for more intensity and less days on. That's just me. I lke to go to the gym and jump rope for an hour straight and then spar. For me it's about how relaxed I can get and walk through the other guy with my tick tock cambodian style.
Why are you doing so much building if your trying to get lean?
Joke about those ten beers all you want fatpants, no one here can permanently cut that down to 2 or 3, and you're not serious about your goals if you don't. Just another smack talker, different continent, same BS.
Please list hieght and weight and age and feel free to post a pic. Lot's of fit guys here will help support and motivate you.

 

[federer_nadal]

Thanks for your input. I am 18, 106kg and 6'1. I have very little experience in this field which is why I am asking for help. Plasma, I assure you, after finishing my third week, I have not felt sore at all and my overall athleticism is at an all time high. Skipping is pretty much the main component of my workouts, I do it with very high intensity, end up absolutely knackered after it. As much as you think I am not serious about my goals I am. I have changed my whole lifestyle to do this. So what exercises would you incorporate into my workout to help me get lean and trim? Also, what exercises would you remove or reduce?

Thanks for you help.

 

[plasma]

6'1 233. Potential is awesome....
No wonder he's doing so much building, big guys like to build. Tennis made me taller than you by a bit. I want you to play muuuch more tennis so you grow taller than me as well as buff. You've already grown nice and tall and may grow to be a giant who knows? I think you should do yoga as well, and also learn T'ai Chi, it healed my shoulders and opened my upper body and posture really nicely. Also the chicks I bagged in yoga chilled out the tension from boxing. I'm 6'2"...an extra few inches would be sweet. First time in my life I thought about it but it's a serious concern for you, start moving belly-mon, ah big belly mon ah say.
Serious dude 30 lbs. 14 kg is proof of some serious nuts and guts, but I don't think you'll make it all the way with that routine. When it's time to move you'll want to work strength, seen it countless times.
It's a great routine for a tiny guy 6'1" 18 145 pounds trying to get strong...actually perfect. I would say you need more tennis and sports that involve taking your shirt off in front of women.
I know lots of guys with big bellies who bench. Great shoulders, but big bellies...and theyre benching....?????
At the ned of the day most guys I know who are fatties like you stay fatties because of crappy routines and diet. They bench amazing, box amazing, bike seriously, but take their shirts off and look like Shamu the killer whale at big belly mon themepark in Fatpants Arkansas...
then they joke about eating too much, like me joking about my 18 Lohan drunken ninja chicken palm crap I do, it's really not funny, It's death,
hahahahahahhahahahahah
funny huh?