Work outs 2012

These are the stuff I get down and dirty when I am at my morning trainings: (Evenings' to be updated soon)

Mandatory:
40mins + slow jog/run (depends on my mood *grin)
Distance = (anywhere from 4.8km - 6.5km)
2 x 100 abdominal crunches
2 x 50 side abdominal crunches
2 x 50 russian rowboats
2 x 50 pelvic thrusts (oh yeah, these are added into my routine for vanity sake. They help shape my buttocks)
5 x 20 sec front planks
3 x 20 sec side planks x both sides
3 x 20 bicep dips
If A: 3 x 100 sec shikodachi, 3 x 100 mae-geri, 3 x 100 soto-geri (L&R)
If B: 5 x 100 zuki (Chudan, Jodan)
If C: 5 x 100 blocks (All 5 basics of defence)

Alternate A:
5 x rounds of circuit training
- speed bag + pushups
- rowboat situps + back arches
- side hurdles + skipping rope
- shadow boxing drills

Alternate B:
3 x 2:30 bag work - 1:30 rest intervals
500 rope skips
Sprint drills
Leg swings (kungfu style)

Alternate C:
Flexibility stretches
Dropfall drills
Handstands

Gym routine: (1:15 rests in-between reps, 3:00 rests in-between sets)

Mandatory:
120 x leg raises
3 x 10 bicep curls to exhaustion
50+ abdominal stop crunch to exhaustion

Alternate day 1:
Jevarok's Complex
Reverse back curls
Atlas lifts
Lat pulls (Front/Back)
Forearm press downs
Reverse Forearm pull downs

Alternate day 2:
Bench presses
Dumbell curls
Arnold's press
Pectoral fly
Plate press
Plate rotations

Alternate day 3:
Leg press
Reverse leg curls
10kg plate inclined situps
Deadlift


It might sound like a lot.. but it takes only about 3 hours to complete the entire routine.  Its worth it! :)

CJ