Tuesday 24 April 2012

Work out routine 24th April 2012

Only a light weight work out but emphasis on covering a lot of drills as a circuit for more calorie burning and variety...
Warm up with a 20 mins cycle (90rpm)
3x15 deadlifts (20kg)
3x15 Squats (20kg)
(10 sec rest in between sets)
100 Teep Kicks on bag
200 knees on bag (10 front 10 alt side)
20 kicks left / 20 kicks right (5 sets)
10 push ups
1 min straight punches
10 push ups
20 hard jabs
20 hard right straights
10 uppers 10 push ups 9,8,7...etc
200 knees fast (bag)
20 leg raises
10 knee raises
20 alt (leg/knee raises)
20 hanging front knees raises
20 leg raises holding up on bars
50 full situps
50 BJJ shrimps
40 alt bridges
40 hip raises
40 triangle hip raises
30 push ups
(only 3kg DB) for following;
20 shoulder raises side
20 shoulder raises front
20 shoulder press
20 bent over raises (rear delt)
10 min run on treadmill at level 12 (2km)
Stretch off
Finish


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