Jun 15, 2010

Exercise: Ramp it up

Type: Isometrics + cross-training + weights
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I’ve been trying out different bodyweight exercises last week in the interest of rehabbing my joints. Interestingly I found a set of combat exercises that are simply to die for (not just when you’re working on them).

They work your entire body, require very little setup and left me gasping after each set.

Exercises for the day

Set 1 (3 sets each + 1 min rest):

  1. Planks (50sec; 40 sec; 30 sec; all 4 sides)
  2. Isometric Squats (30 sec)
  3. Hindu Push-ups (15X; 12X; 10X)

Set 2 (3 sets; 5 mins + 1 min rest):

  1. Skipping (1 min)
  2. Shadow boxing; see video below (1 min; jabs, cross, knees)
  3. Skipping (1 min)
  4. Shadow boxing; see video below (1 min; jabs, hooks, uppercuts, knees)
  5. Kettlebell Raises (30 sec)
  6. Push-ups (30 sec)

Set 3 (3 sets each+ 1 min rest):

  1. Deadlifts (10X 12.5kg per side)
  2. Arnold Presses (10X 12.5kg per side)
  3. Squats (10X 12.5kg; hold for 2 counts at lowest position)
  4. Bent over rows (10X 12.5kg per side)
  5. Pull-ups (6 X wide; 4 X narrow)


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