Finished all my exams! Anyways; This Morning: Dynamic stretches, 20 swings per leg: In front Backwards Sideways Static stretches, 1:30 per leg: - hamstring stretch - Glutes - Quads - Inner thigh - Side split - Front split (both sides) 1:00 horse stance punches 30 straight kicks per side 30 round kicks per side The next two are from the 72 methods of Shaolin: First one, get something and hang it from a string in front of your face. Swing it fast from side to side and try and catch it with two fingers. The smaller and faster the harder, this trains reactions and precision. Try to catch it 10 times in a row then increase the number as you get more consistent. Second one, make the object swing toward and away from your face and stop yourself from blinking as the coin approaches you. This trains you to not blink when a punch is thrown at you so you can properly stop/counter the attack accurately. Next, I got a football sized object and tied it to my washing line and swung it. This is to practice the accuracy of my punches and kicks on a moving object. Jumping: 10x 2m standing jump 10x 45cm high, 35cm long standing jump 10x 1.5m precision jump 10 ninja knee jumps 10 kip ups 1:00 on legged eye closed balancing per leg 100 punches, palm and chops each to thick wooden board to condition the hand 5:00 meditation
This afternoon: 9 one arm pushups 42 pushups 9 two finger pushups 0:21 11.8kg pinch grip hold 4x3 pullups 2x3 chinups 2:00 plank 1:00 side plank per side 100 bicycle crunches 5 full ab rollout 38 squats 5:00 practicing punches and kicking on one swinging object (I really like this and I think I'll add a few more at different heights to make it more challenging) Dynamic stretches - 20x swinging leg forwards - 20x swinging leg backward - 20x swinging leg sideways Static stretches 1:30 - hamstring - glutes - quads - inner thigh - side split - front split
Morning: Dynamic Stretches: - 20 swings forward per leg - 20 swings backwards per leg - 20 sideways per leg Static stretches 1:30 per leg: - hamstrings - quads - glutes - inner thigh - side split - front split both ways 10x 2.10m standing long jump 5x 3m short run-up long jump 10x 54cmx35cm high jump 10x 77cmx35cm high jump 100 punches to a tree 100 chops " " 100 palms 100 forearms 100 shin kicks
10 one arm pushups 43 pushups 10 two finger pushups 0:22 11.8kg pinch hold 2x4 pullups 2x4 chinups 2:00 plank 1:00 side plank per side 100 bicycle crunches 6 full ab rollout 10 hanging leg raises 39 squats 2.2km run
11 pushups with 11.8kg extra weight 15 lady pushups with 11.8kg extra weight 2x2 pullups with 11.8kg extra weight 4x2 chinups with 11.8kg extra weight No rest in between exercises Due to work, I have been short on time and so have been doing these higher intensity workouts to compensate.
Forgot to post yesterday afternoon Dynamic Stretches - 20x Forwards, Backwards, Sideways Static Stretches 1:30: - hamstring - quads - inner thigh - side split - front split both sides 5 full One arm pushups 1:00 constant pushups 10 weighted 11.8kg pullups (Not in one set) 10 hanging leg raises 1:00 horse stance 100 punches, chops, palms, forearms, torso, shins to wooden board 10 88cm standing high jump 10 2.20m standing long jump
Dynamic Stretches - 20x Forwards, Backwards, Sideways Static Stretches 1:30: - hamstring - quads - inner thigh - side split - front split both sides Pretty much got left front splits! 6 full one arm pushups 1:05 full constant pushups 100 bicycle crunches 10 superman pushups 1:05 horse stance 11 weighted pullups 11 leg raises 10 tuck front lever 100 punches, chops, palms, forearms, torso, shins per day 10 high jump 88cm 10 long jump 2.25m
7 one arm pushups 1:10 constant pushups 100 bicycle crunches 10 superman pushups 1:10 horse stance 2 11.8kg weighted pullups 2x5 pullups 2x5 chinups
Been really busy over the last few days, still been training but have forgotten to post my workouts. My other workouts and today have been pretty much like this: Morning: Dynamic stretching Static stretching 8 one arm pushups 50 pushups 24 jackie chan pushups 100 bicycle crunches 2:30 plank 1:10 horse stance 100 squats a few muscle ups 3 pullups with 11.8kg 2x6 pullups 2x6 chinups Afternoon: 1 hour run 200 punches 100 kicks 3x Max handstand hold 5x Max one arm handstand hold per arm Oh yeah, and heres me doing 9 dodgy handstand pushups: [ame="https://www.youtube.com/watch?v=7er0PJtJV9g&feature=youtu.be"]https://www.youtube.com/watch?v=7er0PJtJV9g&feature=youtu.be[/ame]
I haven't been posting my workouts but I have still been working out 6 days a week My workout for today: 1:00 plank 1:00 superman plank 1:00 side plank per side 5 pistol squats (hands behind head) per leg repeat these for 30min: - 5 pullups - 5 dips - 5 chinups - 10 diamond pushups I usually repeat those four about 10-15 times in 30min. Today I did it 13 times so that's 13 sets. I'm getting close to a muscle up, and I can hold a human flag for a few seconds on each side.