MarksTraining.com: Home Workout Part 3

Tuesday, 16 September 2008

Home Workout Part 3

Continuing on with our series of Home Workouts, I have been testing the following for a couple of weeks and have found it to be very practical for martial artists from a striking background.

This workout is designed for those who wish to develop the exact muscles used for certain martial arts techniques. When carried out properly it shall help increase strength, stamina, speed and flexibility in the muscles worked.

The idea is that you perform a certain exercise, which works a certain muscle group and then perform a specific martial art movement straight after which further works the same muscle. Your muscles will burn like fire to begin with but as you get used to the workout, there stamina will eventually increase allowing you to train for longer.

ALWAYS REMEMBER TO THOROUGHLY WARM UP BEFORE ATTEMPTING THIS OR ANY WORKOUT ROUTINE TO HELP REDUCE THE POSSIBILITY OF INJURY.

30 seconds of Press Ups – 30 seconds of straight punches on the heavy bag.

30 seconds of Burpees – 10 head height (or as close as possible) roundhouse kicks which each leg.

30 seconds of Crunches –30 seconds of continuous bob, weaving and slipping from a fighting stance.

30 seconds of Tuck Jumps – 15 knee strikes with each leg.

Once the circuit has been completed, a 1 minute rest is taken before completing it again. Try and finish 5 circuits and increase this number as time goes by.

As with most home workouts on this site, the level of intensity is determined by how much effort is given. To push and increase your strength and stamina you must constantly try and achieve more reps (without being sloppy) within the time given for each exercise.