O.K. I am settled in Idaho and about to start training for SHA. (It's been a few years since I done it but I'm all ready to get back to it.)

For the moment I have absolutely no weight equipment. ( I freecycled my weights back in Glasgow and haven't been able to get any weights here. And I absolutely cannot afford what's on craigslist or Ebay.)

I will get together with the local group of guys in November when they start back up, but in the meantime I want to just condition myself.

So... I have some heavy rocks to work with. (Two 10 lbs, two 15.5 lbs and two 19.5 lbs.)
And that's pretty much it.

So I stole Alan H's old workout and changed it up a bit... Just worked it around what I have and what I can do.

So 3 days a week I am running and doing my boxing cardio. I also have 2 hour long Scottish country dance classes on Saturdays and Sundays.
And this workout I am splitting up to do for 4 days of the week with rest.
(So upper body one day, cardio the next then lower body.)

It has worked out well so far and I am happy to continue with higher weights.



Wish me luck!


The workout:

1.) Jumps: Holding a heavy rock and from a squat, I jump upwards, clearing my feet from the floor about 12-18 times.

2.) Sit-ups, (Between 15 and 30)

3.) Vertical leg lifts (works lower abdominals) 12-15

4.) 21's. (A bicep curl doing 7 of the lower half movement, 7 of the upper half movement and 7 of the complete movement.)

5.) Sack lifts: Lifting a sack full of rocks from behind my back up till my arms are straight up behind my head.

6.) Shoulder shrugs with 20 pounds in each hand.

7.) Weighted squats.

8.) Weighted calf raises.

9.) Box jumps...no weight, up to a 24 inch box, and step down. I do this until my heart beats hard and tells me to stop.

10.) Overhead press with heavy rocks in each hand.

11.) Press-ups. (In line with the 100 press-ups challenge.)