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.