General Fitness

[Mjting]

Haha, just to keep this going.

monday and friday. (tues and thurs are karate.gym days) wed is rest day. I also go to gym with sforza on saturdays.

Set 1:

50 crunches
50 side crunches
50 full sit ups
50 side crunches again

30 leg raises
30 double crunches whatever they are.

set 2.
50 crunches
50 side crunches
50 full sit ups
50 side crunches again
30 butt ups for lower abs
30 triangle push ups (2 sets)
20 knuckle push ups

1 minute of being in a pushup position then hold it to tighten core. sorry, dont know the EXACT terminologies.

set 3
50 crunches
50 side crunches
50 full sit ups
50 side crunches again
30 normal pushups (two sets)
20 knuckle pushups
20 hyperextension reps front, 15 to each side.

last part.

I use high chairs na on this one. use stable monoblock chairs.

arrange two chairs so that each are facing each other. place arms on the seating surface of one of these, then feet on the other chair. (legs must be almost fully extended)fingers should be facing forward-so your butt is literally sitting on nothing. try to lower self as low as you can then use arms to raise body again to starting position. 20 reps two sets.

second part. place a hand on each chair's eating surface, then use another chair to put your feet onto so its literally a push up position.feet should be fully extended, arms as far away from each other as possible. so, this is a wide pushup, but you have to lower your chest below the seating surfaces of the chairs. 20 reps. 2 sets.

30 squats then jumping jacks to loosen a bit.


on karate days, aside from the usual karate stuff, i do 3km runs before training starts. each water break, i do 20 reps of 80 pounds on the chest machine whatever. 2 sets.

bicep curls 20 reps two sets
pull ups 12 reps straight two sets.
shoulder extensions for 20 reps two sets.


whew, so thats it. lol