Harder Workout

by Ivan
(Singapore)

Cardio = DO IN THE MORNING BEFORE BREAKFAST

High intense interval training
-Jump Rope ( 1 minute as fast as you can, 30 seconds rest, 10 sets) 15 minutes
-TKD Hip strengthening
-Stretching


Resistance Training (USE WEIGHTS THAT ENABLE YOU TO DO ONLY 6 BEFORE YOUR MUSCLE FAILS AND HAVE 1:30 MINUTES REST)
-Stretching
-TKD Hip Strengthening
-4 sets of 6 - Shoulder shrugs
- Lateral Raises
- Military Presses
- Dead Lifts
- Biceps Curl
- Reverse Biceps Curl
- Dumbbell Biceps Circles
- Incline Flyes
- Lying Triceps Extension
- Triceps Side Raises
- Wrist Roller
- Reverse Wrist Roller
- Squats
- Lunges (Each Leg)
- Toe Raises


-4 sets of your choice minimum 15 reps - Sit-ups
- Sit-up Twists
- Leg Raises
- Push-Ups


Deb's Reply

Hi Ivan

Thanks for letting us know about your fitness training workout. How often do you do this? Is there any area of your taekwondo you think this workout specifically benefits?

Thanks

Deb :-)

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Harder Workout

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Apr 11, 2011
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Quite a workout
by: David Fiscus

Whew, I was getting tired just reading this workout routine!

Regarding hip strengthening, I use a Seated Hip Abduction Machine. Use whatever weight you feel comfortable with, and try to 3 sets of however many you can manage, like 3 sets of 12...

Apr 09, 2011
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1 Question
by: Tiago Costa

Hi, thank you so much for this.
I only have one question, what do you mean by TKD hip strenghtening? I am aware that the hips are of the most important parts of Taekwondo because of the kicking, but how do you this exercise?

Thank you so much

Tiago Costa

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