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Author: leanbutt
Date: 09-17-02 11:16
This was originaly from u but I`ve added a few sets and exercises...
Here is the routine I do 3 times a week(also do some farely intense strength trainning at karate classes) along with cardios every second day and on week ends I take it easy and do something with the kids like bike rides and
stuff....This week end if it`s nice we may go down the gorge....
o.k. I always start with a good 7-8min warm up(treadmill,jogging etc..)
1) Bench press---3x10reps using 5.5lbs each hand
2) Squats... 3x10reps 5.5lbs on each side of hips
3) tricept kickbacks 2x8reps using resistance rubber cord
4) bicep curls...3x10reps using 5.5lbs
5) seated rows....2x10reps using 5.5lbs
6)Lunges..........2x 10reps holding 5.5lbs each side of hips
7) shoulder raises...2x10reps holding 5.5lbs each hand
8) 2x10 slow moving push ups (1/2down,up,all way down counts as 1)
9) abs variety of crunches done slow but quality(80-100)
10)side leg lifts ...one side using top leg, then under leg holding 2lbs
weight on the leg while lifting ...I do 10 reps of each leg then switch to
other side and repeat same....
I finish this routine by walking around for a few minutes to unwind then do
a 8-10 minutes stretches until I feel properly stretch....
I know I can slowly increase reps and weights on this routine for a while...
Any suggestion? AS I mentionned we also do some strength trainning at karate classes which I do 3x per week, so I always do my strength trainning early in the morning to give my body a chance to rest in between....Thanks for caring and being so helpfull ...Leanbutt
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Author: GymMachine
Date: 09-18-02 00:53
well if u have access to heavier weights, sure go ahead, add more...or if u dont then increase the reps, although the other is probably better, there is still benefit from both....what does the karate class get u to do for strength training?
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Author: leanbutt
Date: 09-18-02 05:38
Hi, the strength trainning part of karate deals with reps instead of using weights ..things like push ups (quite a variety of them Sensei really keeps an eye and makes sure they are done proper) sit ups, crunches, launches, squats...We normally do a 30 min work out which includes 10min cardios,15min strength trainning and then stretches... The other night we did some burpees...where you jump bringing your knees as high as comfortably possible then once your feet touch the ground you kick them beind you to go into push up position ,do a push up com up and start again, the object was to try and do 25 but I was allowed to take a break in between and do this at my own pace and try my best amount...
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