This is my workout program. I am a dedicated martial artist, and formulated this program out of the combined experience and knowledge I have aquired throughout my life. I'm trying to truly express myself, and feel that I, currently, am not trying to the best of my ability. Thus the program. The numbers and times in parenthasis are the numbers of repetitions within a set. Don't try this at home...
Quote:
Monday, Wednesday, Friday
5:50 a.m. - 6:00 a.m.
Joint Str. Isometric
3 Sets - One Legged Balance (60 seconds)
2 Sets - Zottman Curl (10)
Eye Excercises
2:30 p.m.
Stomach & Flexibility (varies)
Full Body Stretch (30 seconds)
5 Sets - Standing Leg Raises (10)
4 Sets - Waist Twists (20)
5 Sets - Sit-ups (20)
4 Sets - Leaning Twists (20)
5 Sets - Side Bends (20)
4 Sets - Frog Legs (10)
5 Sets - Back-ups (10)
1 Set - Hand Stand Isometric (60 seconds)
5 Sets - Jump Rope (100)
Full Body Stretch (30 seconds)
6:00 p.m. - 6:30 p.m. (Monday, Friday)
Legs
1,000 Jumping Jacks
3 Sets - One Leg Squats (10)
2 Sets - Jumping Squats (20)
6:00 p.m. - 6:30 p.m. (Wednesday, Sunday)
Arms
2 Sets - “One two” Punches (100)
Pyramid Punch (12 Series)
6:30 p.m - 7:00 p.m.
Running
3 miles
8:00 p.
Speed
6 Sets - Paper Punching (20)
6 Sets - Paper Kicking (20)
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Tuesday, Thursday, Saturday
5:50 a.m. - 6:00 a.m.
Joint Str. Isometric
3 Sets - One Legged Balance (60 seconds)
2 Sets - Zottman Curl (10)
Eye Excercises
2:30 p.m.
Stomach & Flexibility
Full Body Stretch (30 seconds)
5 Sets - Modified V-Sits (10)
5 Sets - Side Bends (10)
5 Sets - Standing Leg Lifts (10)
1 Set - Jump Rope (100)
Full Body Stretch (30 seconds)
5:30 p.m. - 6:30 p.m.
Weight Lifting
Exercise, Sets, Repetitions
Clean & Press, 2, 8
Squats, 2, 12
Pullovers, 2, 8
Bench Presses, 2, 6
Good Mornings, 2, 8
Barbell Curls, 2, 8
6:30 p.m. - 7:00 p.m.
Aerobics
2 Sets - Stationary Bicycle (10 minutes)
3 Sets - Jump Rope (2 minutes)
5 Sets - Bag Work (2 minutes)
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Sunday
5:50 a.m. - 6:00 a.m.
Joint Str. Isometric
3 Sets - One Legged Balance (60 seconds)
2 Sets - Zottman Curl (10)
Eye Excercises
11:00 a.m.
Weighted Training Gear/Technique
Shadow Boxing w/ Vest, ankle, & wrist weights (10 minutes)
Shadow Boxing (no weight) (20 minutes)
Teakwondo Forms (emphasize timing)
Tai Chi Forms (emphasize balance)
Lung Ch'uan (emphasize breathing)
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I couple this with proper nutrition (lots of fruit and vegies, some lean meat, and high protien drinks/smoothies), daily medetation, and study on how I can improve on it.
Though I still practice some of the styles I've learned, I do not use them. I am a strong follower in Bruce Lee's belief that "true mastery trancends style." I'm trying to truly express myself, which is indeed very hard to do. If I have learned anything through this it would definately be that you should never, ever, aim low with your goals.
Feel free to ask questions.