Dave.cyco
Oct 05, 2006, 10:25 PM
I have only been on this forum for a week and a half, but I have made gains in strength, tone and endurance using some of the new tricks I am learning here.
This is what do every morning now, some I used to do before, some I got from here (I often change up the order, but I will list my favourite order here):
Literally as soon as I wake up (still in bed) Gymnastic back bridge for 1-3 minutes depending on how I feel.
one set of 30-100 crunches/truck twist crunches
30-50 hindu squats with 60 lb in a weighted vest
5-10 one leg squats on each leg (I will be increasing both reps and sets soon)
50-100 b/w hindu squats
3 sets of 10-20 close grip pushups (working towards the one arm PU's)
1-2 sets of 20-30 hindu pushups
2 sets of horizontal rows
2 sets of side shoulder planking and holding for time, sometimes bouncing on it a little for the extra stretch.
LOTS of stretching; every muscle group I can think of gets stretched afterwards. I tend not to stretch before, because the hindu squats really warm me up good and get me feeling very loose.
After, I go do some deep breathing exercises and really focus on squeezing the abs
I do the same workout at night, although I tend to do a few more reps, and I often add some of these exercises:
1-2 set of 8-12 dips with 60lb weitsed vest
1 set of 10-20 dips without weight
1-2 sets of chair pushups
10-20 handstand pushups (not the full range of motion yet, though)
5-10 handstand negatives
1-3 minutes of duck walking and duck bouncing as like to I call it
Every couple days I notice that my performance in a given exercise will dip, so I take a day of rest, and so far that has always been enough to get back to it the following day and keep making improvements.
I like to change it up though, and I never do exctlay the same workout twice in a row. Today I started jumping rope, and this website totally motivated to keep going
http://www.rossboxing.com/thegym/thegym26.htm
I did Hapkido last year and was in okay shape for it, but I plan on going back and really pwning this time.
This is what do every morning now, some I used to do before, some I got from here (I often change up the order, but I will list my favourite order here):
Literally as soon as I wake up (still in bed) Gymnastic back bridge for 1-3 minutes depending on how I feel.
one set of 30-100 crunches/truck twist crunches
30-50 hindu squats with 60 lb in a weighted vest
5-10 one leg squats on each leg (I will be increasing both reps and sets soon)
50-100 b/w hindu squats
3 sets of 10-20 close grip pushups (working towards the one arm PU's)
1-2 sets of 20-30 hindu pushups
2 sets of horizontal rows
2 sets of side shoulder planking and holding for time, sometimes bouncing on it a little for the extra stretch.
LOTS of stretching; every muscle group I can think of gets stretched afterwards. I tend not to stretch before, because the hindu squats really warm me up good and get me feeling very loose.
After, I go do some deep breathing exercises and really focus on squeezing the abs
I do the same workout at night, although I tend to do a few more reps, and I often add some of these exercises:
1-2 set of 8-12 dips with 60lb weitsed vest
1 set of 10-20 dips without weight
1-2 sets of chair pushups
10-20 handstand pushups (not the full range of motion yet, though)
5-10 handstand negatives
1-3 minutes of duck walking and duck bouncing as like to I call it
Every couple days I notice that my performance in a given exercise will dip, so I take a day of rest, and so far that has always been enough to get back to it the following day and keep making improvements.
I like to change it up though, and I never do exctlay the same workout twice in a row. Today I started jumping rope, and this website totally motivated to keep going
http://www.rossboxing.com/thegym/thegym26.htm
I did Hapkido last year and was in okay shape for it, but I plan on going back and really pwning this time.
