ejyes
Jul 20, 2007, 04:12 PM
I just put this together. Trying to create an overall workout for toning and cutting weight that I can do at home and at a local football field. Thanks in advance for any and all comments/suggestions for improvement.
Deck of Cards 1= Clubs, 2= Hearts, 3= Spades, 4= Diamonds
Reps 99: Numbered cards = face value, Face cards = 10, Ace = 15
Day 1,3,5-Tennis ball squeeze while doing forward/reverse wrist curls.
Day-1 Deck of Cards
Jump Rope 2 one minute rounds
Clubs- Alternate Wide/Narrow Push-ups
Hearts- Squats
Spades- Alternate Crunches/Reverse Crunches
Diamonds Alternate Over/Under hand Horizontal Pull-ups
Burpees until loss of form
Grape Stumps-3 sets of 10 forward and to the sides
************************************************** *****
Day- 2 Deck of Cards
Jump Rope 2 one minute rounds
Clubs- Diamond Push-ups
Hearts- Lunges
Spades- Supermans
Diamonds-Calf Raises
Burpees until loss of form
Front/side/rear Kicks- 2 sets of 15
************************************************** ****
Day- 3- Rest, maybe swim laps
************************************************** ****
Day- 4
3 sets
Goalpost jump pull-ups to failure---Dips to failure
10 yards Bear Walk
10 yards Sprint
10 yards Hop
20 yards Sprint
Dips to failure
10 yards Crab Walk
10 yards Sprint
10 yards Hop
20 yards Sprint
Goalpost jump pull-ups to failure---Dips to failure
************************************************** ****
Day- 5
Jump rope 2 one minute rounds
30 minute Bas Rutten Thai Boxing (heavy bag)
10 min rest
30 minute Bas Rutten All-Around Workout
Supermans
Day 6 & 7- Rest, maybe swim laps
Stomping grapes - Ok, time to get serious. Folks, this is hands down the single most important exercise I have come across for developing kicks. When I'm tending to these exercises properly, I can kick head height in street clothes, anytime of day or night, completely cold, no warm-up required. I don't say this to be bragging...I just want to let people know the benefits. There are two variations to this movement, and you need both to get the entire benefit. First movement...stand with your legs together, and bring your knee as high as possible. Make sure you stand completely straight...the goal is to raise your knee and touch your chest. Alternate legs, repeatedly. Raise your leg with CONTROL, don't jerk it up and try your best to touch your chest at the top. Second movement...clasp your hands above your head as if you were being frisked by a cop. Now, raise your knee straight up to the side with the goal of touching your knee to the underside of the arm. Keep your body completely erect, and don't jerk the leg. If you are facing North, your knees and toes should be pointing due East/West when you do this movement. Try to attain/maintain this alignment and really explore the range of motion on this second version. In the beginning, 20 to 25 reps each leg is good for both variations. Try to work up to a minimum of 50 each leg. This sounds (and looks) like the dumbest exercise in the world...I cannot begin to express the benefits my hips have attained in terms of strength, flexibility, and endurance.
“By Craig Stovall”
Deck of Cards 1= Clubs, 2= Hearts, 3= Spades, 4= Diamonds
Reps 99: Numbered cards = face value, Face cards = 10, Ace = 15
Day 1,3,5-Tennis ball squeeze while doing forward/reverse wrist curls.
Day-1 Deck of Cards
Jump Rope 2 one minute rounds
Clubs- Alternate Wide/Narrow Push-ups
Hearts- Squats
Spades- Alternate Crunches/Reverse Crunches
Diamonds Alternate Over/Under hand Horizontal Pull-ups
Burpees until loss of form
Grape Stumps-3 sets of 10 forward and to the sides
************************************************** *****
Day- 2 Deck of Cards
Jump Rope 2 one minute rounds
Clubs- Diamond Push-ups
Hearts- Lunges
Spades- Supermans
Diamonds-Calf Raises
Burpees until loss of form
Front/side/rear Kicks- 2 sets of 15
************************************************** ****
Day- 3- Rest, maybe swim laps
************************************************** ****
Day- 4
3 sets
Goalpost jump pull-ups to failure---Dips to failure
10 yards Bear Walk
10 yards Sprint
10 yards Hop
20 yards Sprint
Dips to failure
10 yards Crab Walk
10 yards Sprint
10 yards Hop
20 yards Sprint
Goalpost jump pull-ups to failure---Dips to failure
************************************************** ****
Day- 5
Jump rope 2 one minute rounds
30 minute Bas Rutten Thai Boxing (heavy bag)
10 min rest
30 minute Bas Rutten All-Around Workout
Supermans
Day 6 & 7- Rest, maybe swim laps
Stomping grapes - Ok, time to get serious. Folks, this is hands down the single most important exercise I have come across for developing kicks. When I'm tending to these exercises properly, I can kick head height in street clothes, anytime of day or night, completely cold, no warm-up required. I don't say this to be bragging...I just want to let people know the benefits. There are two variations to this movement, and you need both to get the entire benefit. First movement...stand with your legs together, and bring your knee as high as possible. Make sure you stand completely straight...the goal is to raise your knee and touch your chest. Alternate legs, repeatedly. Raise your leg with CONTROL, don't jerk it up and try your best to touch your chest at the top. Second movement...clasp your hands above your head as if you were being frisked by a cop. Now, raise your knee straight up to the side with the goal of touching your knee to the underside of the arm. Keep your body completely erect, and don't jerk the leg. If you are facing North, your knees and toes should be pointing due East/West when you do this movement. Try to attain/maintain this alignment and really explore the range of motion on this second version. In the beginning, 20 to 25 reps each leg is good for both variations. Try to work up to a minimum of 50 each leg. This sounds (and looks) like the dumbest exercise in the world...I cannot begin to express the benefits my hips have attained in terms of strength, flexibility, and endurance.
“By Craig Stovall”
