General Fitness

[Twin-Skies]

Training regiment I've been using every time I get home from work. I got it from my arnis guro:

Push-ups (20)
Wide-arm pushups (20)
Pyramid pushups (20)
Crunches 30 reps, 2 sets (total 60), 30 second rest period in between
Leg raises 30 reps, 2 sets (total 60)
Side Crunches 30 reps, 2 sets (total 60) per side
Aquaman (60 reps)
Superman (60 reps)

The aquaman and superman exercises are meant for the back. For Aquaman, you begin by lying flat on your stomach, and spread out your arms and legs. The exercise consists of lifting an arm (including the shoulder) , along with an opposite leg (ex: left arm, right leg).

The superman is similar to the Aquaman, except that you lift all four limbs at the same time. Two pairs of limbs being raised in Aquaman is one count - one raise equals one count for Superman. They're both meant to build up your back muscles - the crunches and leg raises are for your upper and lower abs.

Suggestion for the abs: When you reach the peak of your raise, count to two, and lower yourself slowly - don't let gravity do the work for you. This helps maintain the muscle tension during the routine. It will hurt, but it pays off by giving you better muscle control and tone.

Aside from stretching, beginners may want to try doing these drills at 30 reps per session, so their body can get used to the movement. I added five increments per week after starting this program.

The hard part is finishing the whole thing within 20 minutes. Works well when combined with regular 2 km jogs.