Workout Day #18

The workout today is another hard one. The cardio and stretching workout yesterday was a great day, I was happy to get a great spin in the legs. I hope that all of you had a great workout yesterday. Well today's workout is below.

• Air Squats (1 minute)
• ISO Squat (1 minute)
• Hands off Push-ups (1 minute)
• Back Extension (1 minute)
• Pop-ups (1 minute)

1 Minute rest at this point.

• Air Squats (1 minute)
• Squat Thrusts (1 minute)
• Push-ups (1 minute)
• Burpees (1 minute)
• Lateral Planks (1 minute, 5 seconds each side)

1 Minute rest. The next set you use dumbbells.

• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• 1-set of prone dumbbell row, 1 minute

1 Minute rest. On the next set you only use 1 dummbell.


Use Right arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

Use Left arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

 1 minute rest.

• Twisting Floor Press (1 minute, left arm)
• Twisting Floor Press (1 minute, right arm)
• Half Get Up From Floor (1 minute each, left arm) (hip heist motion)
• Half Get Up From Floor (1 minute each, right arm) (hip heist motion)
• Prone Dumbbell Row (1 minute, both of the dumbbells needed)

The second workout of the day is below,

•     Forward Lunge  (1 minute)
•     Lateral Lunge  (1 minute)
•     Reverse Lunge  (1 minute)
•     Cross Back Lunge  (1 minute)
•     Single Leg Diver  (1 minute)
•     Single Leg Cross Diver  (1 minute)
•     Opposite Leg Diver  (1 minute)
•     Single Leg Airplane  (1 minute)
•     X-Hop  (30 seconds)
•     Line Hop  (30 seconds)
•     X-Hop  (30 seconds)
•     Line Hop  (30 seconds)
•     Gorilla Squat  (1 minute)
•     Mule Kick  (1 minute)
•     Alligator Crawl  (1 minute)
•     Floor Pull Up with Pop up  (1 minute)
•     Walking Lateral Push Up  (1 minute)
•     Gorilla Squat  (1 minute)
•     Mule Kick  (1 minute)
•     Alligator Crawl  (1 minute)
•     Floor Pull Up with Pop up  (1 minute)
•     Walking Lateral Push Up   (1 minute)

Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #17

I am happy that it is a cardio workout today. I need a good spin in the legs, the workout yesterday was a good workout. Today will be a great day! Get ready for the workout to come, it is below.

I will ride a 1 1/2 hour structured pyramid program with lots of intervals.


My second workout is my stretching (no dumbbells). All of the workout routines are done for 1 minute (30 seconds in one direction). My workout is below,

• Neck Rotations
• Shoulder Rotations
• Spine Rotations
• Wrist Rotations
• Arm Twists
• Hip Rotations
• Knee Rotations
• Ankle Rotations
• Forward Bend
• Side Bend
• Straddle
• Single Hamstring Stretch
• Squatting Abductor Stretch
• Wide Leg Forward Bend
• Kneeling Hip Stretch
• Kneeling Guard Stretch
• Calf Stretch
• Abdominal Stretch
• Kneeling Lateral Stretch
• Side Split
• Sit & Reach
• Hamstring Sit & Reach
• Glute Stretch
• Hip Extender stretch
• Clinch & Relax

Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #16

Well the first day of the third week is done and the second day is here. I am starting to fell like I am handling the workouts better. You should be starting to feel better and not as out of energy as when you started the workouts. This means that I am getting stronger and I am in better shape. Well it is time for today's workout.

• Forward, Backward, Side to Side  (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Shoot   (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Sprawl  (1 Minute, 30 Seconds Each Stance side)
• Circling  (Change Direction every 5 sec.)  (1 Minute,)

   1 Minute Rest. If you want you can do this in between
,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Rest is over,

•  Jab, Cross, Hook, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Uppercut, Hook, Rear Knee, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Hook, Cross, Hook, Rear Kick, Sprawl   (1 Minute, 30 Seconds Each Stance side)
• Jab, Cross, Hook, Rear Kick, Kick Check  (1 Minute, 30 Seconds Each Stance side)
• Jab, Round House, Side Kick  (1 Minute, 30 Seconds Each Stance side)

 1 Minute Rest

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Rest Over,

•  Jab, Cross, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Jab, Cross, Shoot  (1 Minute, 30 Seconds Each Stance side)
• Cross, Hook, Shoot, Lift, Slam  (1 Minute, 30 Seconds Each Stance side)
• Elbow, Elbow, Uchi Mata  (1 Minute, 30 Seconds Each Stance side)
• Uppercut, Hook, Sprawl  (1 Minute, 30 Seconds Each Stance side)

   1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

  Rest Over,

• Hip Escape  (1 Minute, Alternating Sides)
• Arm Bar Abs  (1 Minute, Alternating Sides)
• Kimura Sit-up  (1 Minute, Alternating Sides)
• Triangle Choke  (1 Minute, Alternating Sides)
• Sit-up to Hip Heist  (1 Minute, Alternating Sides)

  1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

   Rest Over,

• Jab, Cross, Step Off, Front Kick  (1 Minute, 30 Seconds Each Stance side)
• Standing Guard Press with Two Punches  (1 Minute, 30 Seconds Each Stance side)
• Elbow, Elbow, Knee, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Jab, Front Kick, Sprawl, Knee  (1 Minute, 30 Seconds Each Stance side)
• Scramble  (1 Minute, Alternating Directions)

  1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

 
The Second Workout is Below,

•     Forward Lunge
•     Lateral Lunge
•     Reverse Lunge
•     Cross Back Lunge
•     Single Leg Diver
•     Single Leg Cross Diver
•     Opposite Leg Diver
•     Single Leg Airplane
•     X-Hop
•     Line Hop
•     X-Hop
•     Line Hop
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Pop up  (30 Seconds)
•     Walking Lateral Push Up  (30 Seconds)
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Pop up  (30 Seconds)
•     Walking Lateral Push Up   (30 Seconds)

The Day is Done, Congratulate your self!


Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #15

I hope that all of you had a good rest day. I had a ok day for a rest day. It is the start of the third week. Lets start the week off with the best workout of your life time. Here is the workout below.

• 10 Air Squats then 5 Hindu push ups. (Do this for 5 Minutes)

1 Minute Rest

• Dumbbell get-up, One leg arm row  (5 Minutes, Alternating Sides)

1 Minute Rest

• Dumbbell Piston  (30 Seconds)
• Dumbbell Squat Thrust  (30 Seconds)
• Dumbbell Sumo High Pull  (30 Seconds)
• Dumbbell Narrow Push Up  (30 Seconds)

30 Second Rest

• Dumbbell Piston  (30 Seconds)
• Dumbbell Squat Thrust  (30 Seconds)
• Dumbbell Sumo High Pull  (30 Seconds)
• Dumbbell Narrow Push Up  (30 Seconds)

1 Minute Rest

• Dumbbell Alternate Backward Lunge  (30 Seconds)
• Dumbbell Alternate Y Press  (30 Seconds)
• Dumbbell Internal / External Curl  (30 Seconds)
• Dumbbell Cross Back lunge with Reach  (30 Seconds)

30 Second Rest

• Dumbbell Alternate Backward Lunge  (30 Seconds)
• Dumbbell Alternate Y Press  (30 Seconds)
• Dumbbell Internal / External Curl  (30 Seconds)
• Dumbbell Cross Back lunge with Reach  (30 Seconds)

1 Minute Rest

• Dumbbell Prone Row  (30 Seconds)
• Dumbbell Power Clean  (30 Seconds)
• Dumbbell Push Press  (30 Seconds)
• Dumbbell Prone Row  (30 Seconds)
• Dumbbell Power Clean  (30 Seconds)
• Dumbbell Push Press  (30 Seconds)
• Dumbbell Prone Row, Clean, Push Press  (2 Minutes)

Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Wokout Day #14

So today is a rest day, there is no workout! We have finished the second week of our 10 week workout.  Today I didn't do very much considering that I have done a hard workout throughout the week. Tomorrow it will be back to the next week of workouts. I hope that I heal well at the end of this day!
Eat healthy so your body will recover faster and get lots of sleep and be ready for tomorrows workout.

Workout Day #13

The last two days have been hard. Today is the last day of the three day hard workout. The nice thing about all of this is that tomorrow is a rest day! I can't wait for it. Anyways lets get though this hard day! The routine is below.

• Air Squats (1 minute)
• ISO Squat (1 minute)
• Hands of Push-ups (1 minute)
• Back Extension (1 minute)
• Pop-ups (1 minute)

1 Minute rest at this point.

• Air Squats (1 minute)
• Squat Thrusts (1 minute)
• Push-ups (1 minute)
• Burpees (1 minute)
• Lateral Planks (1 minute, 5 seconds each side)

1 Minute rest. The next set you use dumbbells.

• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• 1-set of prone dumbbell row, 1 minute

1 Minute rest. On the next set you only use 1 dummbell.


Use Right arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

Use Left arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

 1 minute rest.

• Twisting Floor Press (1 minute, left arm)
• Twisting Floor Press (1 minute, right arm)
• Half Get Up From Floor (1 minute each, left arm) (hip heist motion)
• Half Get Up From Floor (1 minute each, right arm) (hip heist motion)
• Prone Dumbbell Row (1 minute, both of the dumbbells needed)

The Workout is over, so now you can go and rest up for the day!


 Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #12

Well we have done one and a half weeks of our 10 week workout routine. Yesterday was a hard day, today and tomorrow there is more hard days. Well it is time for today's workout, are you ready?  Lets get to it!

Workout Routine,

• Air Squats (1 minute)
• ISO Squat (1 minute)
• Hands of Push-ups (1 minute)
• Back Extension (1 minute)
• Pop-ups (1 minute)

1 Minute rest at this point.

• Air Squats (1 minute)
• Squat Thrusts (1 minute)
• Push-ups (1 minute)
• Burpees (1 minute)
• Lateral Planks (1 minute, 5 seconds each side)

1 Minute rest. The next set you use dumbbells.

• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• 1-set of prone dumbbell row, 1 minute

1 Minute rest. On the next set you only use 1 dummbell.


Use Right arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

Use Left arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

 1 minute rest.

• Twisting Floor Press (1 minute, left arm)
• Twisting Floor Press (1 minute, right arm)
• Half Get Up From Floor (1 minute each, left arm) (hip heist motion)
• Half Get Up From Floor (1 minute each, right arm) (hip heist motion)
• Prone Dumbbell Row (1 minute, both of the dumbbells needed)

Here is the second workout of the day,

•     Forward Lunge  (1 minute)
•     Lateral Lunge  (1 minute)
•     Reverse Lunge  (1 minute)
•     Cross Back Lunge  (1 minute)
•     Single Leg Diver  (1 minute)
•     Single Leg Cross Diver  (1 minute)
•     Opposite Leg Diver  (1 minute)
•     Single Leg Airplane  (1 minute)
•     X-Hop  (30 seconds)
•     Line Hop  (30 seconds)
•     X-Hop  (30 seconds)
•     Line Hop  (30 seconds)
•     Gorilla Squat  (1 minute)
•     Mule Kick  (1 minute)
•     Alligator Crawl  (1 minute)
•     Floor Pull Up with Pop up  (1 minute)
•     Walking Lateral Push Up  (1 minute)
•     Gorilla Squat  (1 minute)
•     Mule Kick  (1 minute)
•     Alligator Crawl  (1 minute)
•     Floor Pull Up with Pop up  (1 minute)
•     Walking Lateral Push Up   (1 minute)

Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #11

So it is day 10 of my 10 week workout routine. There is still lots to do but we are almost though to our 2 week. So today we have to do another workout, the routine is below.

Workout Routine,

• Air Squats (1 minute)
• ISO Squat (1 minute)
• Hands of Push-ups (1 minute)
• Back Extension (1 minute)
• Pop-ups (1 minute)

1 Minute rest at this point.

• Air Squats (1 minute)
• Squat Thrusts (1 minute)
• Push-ups (1 minute)
• Burpees (1 minute)
• Lateral Planks (1 minute, 5 seconds each side)

1 Minute rest. The next set you use dumbbells.

• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• 1-set of prone dumbbell row, 1 minute

1 Minute rest. On the next set you only use 1 dummbell.



Use Right arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

Use Left arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

 1 minute rest.

• Twisting Floor Press (1 minute, left arm)
• Twisting Floor Press (1 minute, right arm)
• Half Get Up From Floor (1 minute each, left arm) (hip heist motion)
• Half Get Up From Floor (1 minute each, right arm) (hip heist motion)
• Prone Dumbbell Row (1 minute, both of the dumbbells needed)

The Workout is over, so now you can go and rest up for the day!



 Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #10

It is day 10. By the end of this week I will be hurting a lot more then I was on the last rest day. The next four days are going to be the hardest yet. For today there are two workouts, both of the workout routines are below.

• 10 Air Squats then 5 Hindu push ups. (Do this for 5 Minutes)

1 Minute Rest

• Dumbbell get-up, One leg arm row  (5 Minutes, Alternating Sides)

1 Minute Rest

• Dumbbell Piston  (30 Seconds)
• Dumbbell Squat Thrust  (30 Seconds)
• Dumbbell Sumo High Pull  (30 Seconds)
• Dumbbell Narrow Push Up  (30 Seconds)

30 Second Rest

• Dumbbell Piston  (30 Seconds)
• Dumbbell Squat Thrust  (30 Seconds)
• Dumbbell Sumo High Pull  (30 Seconds)
• Dumbbell Narrow Push Up  (30 Seconds)

1 Minute Rest

• Dumbbell Alternate Backward Lunge  (30 Seconds)
• Dumbbell Alternate Y Press  (30 Seconds)
• Dumbbell Internal / External Curl  (30 Seconds)
• Dumbbell Cross Back lunge with Reach  (30 Seconds)

30 Second Rest

• Dumbbell Alternate Backward Lunge  (30 Seconds)
• Dumbbell Alternate Y Press  (30 Seconds)
• Dumbbell Internal / External Curl  (30 Seconds)
• Dumbbell Cross Back lunge with Reach  (30 Seconds)

1 Minute Rest

• Dumbbell Prone Row  (30 Seconds)
• Dumbbell Power Clean  (30 Seconds)
• Dumbbell Push Press  (30 Seconds)
• Dumbbell Prone Row  (30 Seconds)
• Dumbbell Power Clean  (30 Seconds)
• Dumbbell Push Press  (30 Seconds)
• Dumbbell Prone Row, Clean, Push Press  (2 Minutes)

The Second Workout is Below,

•     Forward Lunge
•     Lateral Lunge
•     Reverse Lunge
•     Cross Back Lunge
•     Single Leg Diver
•     Single Leg Cross Diver
•     Opposite Leg Diver
•     Single Leg Airplane
•     X-Hop
•     Line Hop
•     X-Hop
•     Line Hop
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Pop up  (30 Seconds)
•     Walking Lateral Push Up  (30 Seconds)
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Pop up  (30 Seconds)
•     Walking Lateral Push Up   (30 Seconds)

The Day is Done, Congratulate your self!


Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #9

It is a cardio and stretching day with is not that bad. Yesterdays workout was a good workout. So know it is a day were you don't have to strain the upper body but if your legs are hurting then you may hurt more then you would like to know. The workouts for today is below,

I will ride a 1 1/2 hour structured pyramid program with lots of intervals.


My second workout is my stretching (no dumbbells). All of the workout routines are done for 1 minute (30 seconds in one direction). My workout is below,

• Neck Rotations
• Shoulder Rotations
• Spine Rotations
• Wrist Rotations
• Arm Twists
• Hip Rotations
• Knee Rotations
• Ankle Rotations
• Forward Bend
• Side Bend
• Straddle
• Single Hamstring Stretch
• Squatting Abductor Stretch
• Wide Leg Forward Bend
• Kneeling Hip Stretch
• Kneeling Guard Stretch
• Calf Stretch
• Abdominal Stretch
• Kneeling Lateral Stretch
• Side Split
• Sit & Reach
• Hamstring Sit & Reach
• Glute Stretch
• Hip Extender stretch
• Clinch & Relax

Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #8

The rest day is over and the workout day is back. I have recovered most of my energy on the rest day. I hope all of you ate healthy and got most of your energy back. It is a tuff workout so when you get a recovery day use it to is max. So today's workout is listed below,

• Forward, Backward, Side to Side  (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Shoot   (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Sprawl  (1 Minute, 30 Seconds Each Stance side)
• Circling  (Change Direction every 5 sec.)  (1 Minute,)

   1 Minute Rest. If you want you can do this in between
,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Rest is over,

•  Jab, Cross, Hook, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Uppercut, Hook, Rear Knee, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Hook, Cross, Hook, Rear Kick, Sprawl   (1 Minute, 30 Seconds Each Stance side)
• Jab, Cross, Hook, Rear Kick, Kick Check  (1 Minute, 30 Seconds Each Stance side)
• Jab, Round House, Side Kick  (1 Minute, 30 Seconds Each Stance side)

 1 Minute Rest

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Rest Over,

•  Jab, Cross, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Jab, Cross, Shoot  (1 Minute, 30 Seconds Each Stance side)
• Cross, Hook, Shoot, Lift, Slam  (1 Minute, 30 Seconds Each Stance side)
• Elbow, Elbow, Uchi Mata  (1 Minute, 30 Seconds Each Stance side)
• Uppercut, Hook, Sprawl  (1 Minute, 30 Seconds Each Stance side)

   1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

  Rest Over,

• Hip Escape  (1 Minute, Alternating Sides)
• Arm Bar Abs  (1 Minute, Alternating Sides)
• Kimura Sit-up  (1 Minute, Alternating Sides)
• Triangle Choke  (1 Minute, Alternating Sides)
• Sit-up to Hip Heist  (1 Minute, Alternating Sides)

  1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

   Rest Over,

• Jab, Cross, Step Off, Front Kick  (1 Minute, 30 Seconds Each Stance side)
• Standing Guard Press with Two Punches  (1 Minute, 30 Seconds Each Stance side)
• Elbow, Elbow, Knee, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Jab, Front Kick, Sprawl, Knee  (1 Minute, 30 Seconds Each Stance side)
• Scramble  (1 Minute, Alternating Directions)

  1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

  The Workout is Over!


Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #7

So today is a rest day, there is no workout! Today I didn't do very much considering that I have done a hard workout throughout the week. Tomorrow it will be back to the next week of workouts. I hope that I heal well at the end of this day!
Eat healthy so your body will recover faster and get lots of sleep and be ready for tomorrows workout.

Workout Day #6

One more day until the rest day, Today is not as bad as all of the others. My Workout for the day is below.


I will ride a 1 1/2 hour structured pyramid program with lots of intervals.


My second workout is my stretching (no dumbbells). All of the workout routines are done for 1 minute (30 seconds in one direction). My workout is below,

• Neck Rotations
• Shoulder Rotations
• Spine Rotations
• Wrist Rotations
• Arm Twists
• Hip Rotations
• Knee Rotations
• Ankle Rotations
• Forward Bend
• Side Bend
• Straddle
• Single Hamstring Stretch
• Squatting Abductor Stretch
• Wide Leg Forward Bend
• Kneeling Hip Stretch
• Kneeling Guard Stretch
• Calf Stretch
• Abdominal Stretch
• Kneeling Lateral Stretch
• Side Split
• Sit & Reach
• Hamstring Sit & Reach
• Glute Stretch
• Hip Extender stretch
• Clinch & Relax

Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #5

It is off to Day 5, I only have one more day until it is a rest day, which I am looking forward to. Today there is two workouts the list is below.

• 10 Air Squats then 5 Hindu push ups. (Do this for 5 Minutes)

1 Minute Rest

• Dumbbell get-up, One leg arm row  (5 Minutes, Alternating Sides)

1 Minute Rest

• Dumbbell Piston  (30 Seconds)
• Dumbbell Squat Thrust  (30 Seconds)
• Dumbbell Sumo High Pull  (30 Seconds)
• Dumbbell Narrow Push Up  (30 Seconds)

30 Second Rest

• Dumbbell Piston  (30 Seconds)
• Dumbbell Squat Thrust  (30 Seconds)
• Dumbbell Sumo High Pull  (30 Seconds)
• Dumbbell Narrow Push Up  (30 Seconds)

1 Minute Rest

• Dumbbell Alternate Backward Lunge  (30 Seconds)
• Dumbbell Alternate Y Press  (30 Seconds)
• Dumbbell Internal / External Curl  (30 Seconds)
• Dumbbell Cross Back lunge with Reach  (30 Seconds)

30 Second Rest

• Dumbbell Alternate Backward Lunge  (30 Seconds)
• Dumbbell Alternate Y Press  (30 Seconds)
• Dumbbell Internal / External Curl  (30 Seconds)
• Dumbbell Cross Back lunge with Reach  (30 Seconds)

1 Minute Rest

• Dumbbell Prone Row  (30 Seconds)
• Dumbbell Power Clean  (30 Seconds)
• Dumbbell Push Press  (30 Seconds)
• Dumbbell Prone Row  (30 Seconds)
• Dumbbell Power Clean  (30 Seconds)
• Dumbbell Push Press  (30 Seconds)
• Dumbbell Prone Row, Clean, Push Press  (2 Minutes)

The Second Workout is Below,

•     Forward Lunge
•     Lateral Lunge
•     Reverse Lunge
•     Cross Back Lunge
•     Single Leg Diver
•     Single Leg Cross Diver
•     Opposite Leg Diver
•     Single Leg Airplane
•     X-Hop
•     Line Hop
•     X-Hop
•     Line Hop
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Pop up  (30 Seconds)
•     Walking Lateral Push Up  (30 Seconds)
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Pop up  (30 Seconds)
•     Walking Lateral Push Up   (30 Seconds)

The Day is Done, Congratulate your self!


Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #4

It is on to the fourth day, With doing two workouts the day before today will be a hard day. I have been working out and doing martial arts for several years and I find these workouts very difficult, so just go at your own pace. My workout for today is below,

• Forward, Backward, Side to Side  (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Shoot   (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Sprawl  (1 Minute, 30 Seconds Each Stance side)
• Circling  (Change Direction every 5 sec.)  (1 Minute,)

 

 1 Minute Rest. If you want you can do this in between
,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Rest is over,

•  Jab, Cross, Hook, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Uppercut, Hook, Rear Knee, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Hook, Cross, Hook, Rear Kick, Sprawl   (1 Minute, 30 Seconds Each Stance side)
• Jab, Cross, Hook, Rear Kick, Kick Check  (1 Minute, 30 Seconds Each Stance side)
• Jab, Round House, Side Kick  (1 Minute, 30 Seconds Each Stance side)

 1 Minute Rest

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Rest Over,

•  Jab, Cross, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Jab, Cross, Shoot  (1 Minute, 30 Seconds Each Stance side)
• Cross, Hook, Shoot, Lift, Slam  (1 Minute, 30 Seconds Each Stance side)
• Elbow, Elbow, Uchi Mata  (1 Minute, 30 Seconds Each Stance side)
• Uppercut, Hook, Sprawl  (1 Minute, 30 Seconds Each Stance side)

 

 1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

 

Rest Over,

• Hip Escape  (1 Minute, Alternating Sides)
• Arm Bar Abs  (1 Minute, Alternating Sides)
• Kimura Sit-up  (1 Minute, Alternating Sides)
• Triangle Choke  (1 Minute, Alternating Sides)
• Sit-up to Hip Heist  (1 Minute, Alternating Sides)

 

1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

 

 Rest Over,

• Jab, Cross, Step Off, Front Kick  (1 Minute, 30 Seconds Each Stance side)
• Standing Guard Press with Two Punches  (1 Minute, 30 Seconds Each Stance side)
• Elbow, Elbow, Knee, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Jab, Front Kick, Sprawl, Knee  (1 Minute, 30 Seconds Each Stance side)
• Scramble  (1 Minute, Alternating Directions)

 

1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

 

The Workout is Over!


Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #3

Day 3 is going to be harder then any of the other day so far. There is no cardio today but lots of Balance & Agility and using dumbbells. The training routine is below.

•     Single Leg Dumbbell Squat  (1 Minute)
•     Dumbbell Uppercut  (1 Minute)
•     Dumbbell Sit-up  (1 Minute)
•     Side to Side lower Body Rotation  (1 Minute)  (No Dumbbells Required)
•     Bicycle Abs  (1 Minute)  (No Dumbbells Required)

You will get a 1 Minute Rest at this point.

•     Dumbbell Swing  (1 Minute, 30 Seconds Each Side)
•     Dumbbell Woodchop  (1 Minute, 30 Seconds Each Side)
•     Prone Dumbbell Side Press  (1 Minute

1 Minute Rest.

•     Power Sit-up  (30 Seconds)
•     Glute Bridge   (30 Seconds, Do one side)
•     Leg Raises  (30 Seconds)
•     Glute Bridge   (30 Seconds, Do one side)
•     V Sit-up  (30 Seconds)
•     Power Sit-Up  (30 Seconds)
•     Glute Bridge  (30 Seconds, Do one side)
•     Leg Raises  (30 Seconds)
•     Glute Bridge  (30 Seconds, Do one side)
•     V Sit-up  (30 Seconds)

1 Minute Rest.

•     Opposites  (2 Minutes)
•     Lateral Planks  (2 Minutes)
•     Straight Sit-up  (2 Minutes)

1 Minute Rest.

•     Back Bend  (1 Minute)
•     Navasana, Sit Through, Hindu Push Up, Sit through  (2 Minutes)
•     Mountain Climber  (30 Seconds)
•     Back Bend (1 Minute)
•     Navasana, Sit Through, Hindu Push Up, Sit through (2 Minutes)
•     Mountain Climber (30 Seconds)

The second exercise of the day is below,

•     Forward Lunge
•     Lateral Lunge
•     Reverse Lunge
•     Cross Back Lunge
•     Single Leg Diver
•     Single Leg Cross Diver
•     Opposite Leg Diver
•     Single Leg Airplane
•     X-Hop
•     Line Hop
•     X-Hop
•     Line Hop
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Popup  (30 Seconds)
•     Walking Lateral Push Up  (30 Seconds)
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Popup  (30 Seconds)
•     Walking Lateral Push Up   (30 Seconds)

Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #2

On day 2 of my 8 week training camp. For my training it will be a cardio day with some stretching. My workout is below.

I will ride a 1 1/2 hour structured pyramid program with lots of intervals.

My second workout is my stretching (no dumbbells). All of the workout routines are done for 1 minute (30 seconds in one direction). My workout is below,

• Neck Rotations
• Shoulder Rotations
• Spine Rotations
• Wrist Rotations
• Arm Twists
• Hip Rotations
• Knee Rotations
• Ankle Rotations
• Forward Bend
• Side Bend
• Straddle
• Single Hamstring Stretch
• Squatting Abductor Stretch
• Wide Leg Forward Bend
• Kneeling Hip Stretch
• Kneeling Guard Stretch
• Calf Stretch
• Abdominal Stretch
• Kneeling Lateral Stretch
• Side Split
• Sit & Reach
• Hamstring Sit & Reach
• Glute Stretch
• Hip Extender stretch
• Clinch & Relax

Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Update

Well it is almost the weekend and training is going great. I have one more workout tomorrow to do, then I get one day of rest (looking forward to it). I will post the whole workout routine that I have been doing though out the week on the weekend. I hope that you are going to be ready to be working out hard!
Keep it tuned in for the weekend!

Let's get started!

Today is the first day of my 10 week training camp. I will be updating as often as I can. Hopefully you will be able to train each day with me and at the end of 10 weeks be as fit a you hope to be.

Today I did a 45 minute strength and endurance workout, I did a 10 minute warm up and then a 7 minute cool down at the end.

Workout Routine,

• 3-sets of 50 air squats
• 1-set of 30 push ups
• 1-set of 20 burpees
• 1 minute ISO squat
• 1-set of 30 hands off push ups
• 1 minute back extension
• 1-set of 20 pop ups
• 1-set of 30 squat thrusts
• 1-set of lateral planks for 1 minute, 5 seconds each

Here are the sets that include Dumbbells,

• 2-sets of lateral lunges, 30 seconds each
• 2-sets of rotating overhead press, 30 seconds each
• 2-sets of rotating bent over row, 30 seconds each
• 2-sets of upright rowing, 30 seconds each
• 2-sets of rotating curl, 30 seconds each
• 1-set of prone dumbbell row, 1 minute

In the next set use one arm with one Dumbbell then change arms on the next set,

• 2-sets of around the world, 30 seconds each
• 2-sets of single arm swing, 30 seconds each
• 2-sets of high pull, 30 seconds each
• 2-sets of one leg single arm row, 30 seconds each
• 2-sets of diagonal press, 30 seconds each
• 2-sets of twisting floor press, 1 minute each
• 2-sets of half get up from floor, 1 minute each  (hip hike motion)