Posted by Brasola Here we go: I)WARMUP (perform 30 seconds of each exercise. Once you finish the circuit, rest 1-2 minutes and perform again. Perform a total of 3-4 circuits) II) General Fitness Work A) Bodyweight Iron Crosses: Beging in squat position with arms extended out in front of you, explode up and as you do, pull arms apart until your body forms a "T" or "cross." Perform 3 sets 10-12 repetitions COOL DOWN: Ginga for 8-10 mins. Let me know how it goes. You can email me with any questions you may have concerning this program or designing your own. -Bras
on 10/1/2006, 5:07 pm
I wanted to post this second day of training last week, but I had a lot to do. Anyhow, here is supplementary training day II. Again, you don't need much to create a comprehensive and effective workout program. I would suggest a 6 lb medicine ball, a Swiss/exercise ball and a couple pairs of dumbells. Everything else you can always ghetto rig.
A) Jumping jax
B) Squat Thrusts
C) Lateral hops (hop from left side to right side)
D) Ginga
B) Handstand Pushups (modified): Start in a Downward Dog position (hands and feet touching floor with your butt in the air and both arms and legs fully extended). Perform a pushup attempting to put as much weight as you can on your shoulders without loading the spine and keeping PROPER FORM. For more advanced trainees, try it w/ one arm or one leg off the ground. Perform 3 sets of 10-12 reps
C) Split Squats: In a split stance or lunge position, perform a squat and return to base. You can load this exercise by holding dumbells in your hands. Perform 3 sets of 10-12 reps for each leg forward.
D)Lateral Lunge: Starting in a neutral position, lunge to either right or left side with the lead foot planting on the floor and then returning to the neutral position. For example, if you are lunging to the left side, the left foot will step out to the left and return to the neutral position. Perform 3 sets of 10 reps per leg.
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