“Kickboxing Circuit:Ram-Style”

Warmup:

1.100 ball crunches

1. 3 minutes on heavy bag
2. 25 Jumping Jacks
3. 25 crunches
4. 25 squats
5. 25 pushups

Main:

3 rounds of shadow boxing for 3 minutes for each round with 30 seconds alternate kettle bell swings between each round

3 rounds of heavy bag for 3 minutes each round with 60 seconds of ball crunches

3 rounds of top-batas for two minutes each round

1st Round-Push-ups

2nd Round-squats

3rd round-crunches

Cool-down:

8 minutes of crosstrainer

“100 Circuit and Cardio Kickboxing”

Main: Each series will have 5 cycles, and 20 reps for each exercise

Series 1 ( Arms)

1. Pre-exhaustions- Total Gym Shoulder Rotations for 10 reps, and EZ bar shoulder press on ball for 10 reps
2. 21s
3. Total Gym Triceps Extension

Series 2 ( Chest, Back, Core, and legs)

1. Alternate Arm Kettlebell Swings with Squats
2. EZ bar bench press on ball
3. Total Gym Assisted Pull Ups
4. Ball Crunches

Cardio Kickboxing

3 rounds of 3 minutes each of shadowboxing with 30 seconds of alternate arm kettle bell swings

3 rounds for 3 minutes each of heavy bag with 60 seconds of ball crunches

“Cardio-Kickboxing Circuit”

Warmup:

3 minutes on bike

3 minutes on heavy bag

Main:

3 rounds of 3 minute shadowboxing with 60 seconds of crunches on ball

3 rounds of 3 minute hitting bag with 30 seconds of alternate arm kettle bell swing with squats

Circuit 1 ( 2 cycles with 20 reps for each exercise)

1. Total Gym Outer shoulder cable circles
2. Single Arm Kettlebell military press on ball
3. 21s
4. Total Gym Lying Tricep Extensions

Circuit 2 ( 1 cycle with 20 reps for each exercise)

1. EZ bar bench press on ball 
2. Total Gym Assisted Pullups
3. Alternate Kettle bell swings with squats
4. Crunches

Cooldown:

10 minutes on crosstrainer

"Almost 100 reps circuit"

“Nearly 100 Reps Circuit”

Warmup:

1. 3 minutes on bike
2. 3 minutes on heavy bag
3. 3 minutes of ball crunches with punches on bag
4. 3 minutes of alternate arm kettlebell swings

Main:

Arms, 4 cycles each, and 25 reps for each exercise

1. Dumbbell Plate Side Raises, or Total Gym Cable Side Raises
2. EZ Bar overhead press on stability ball, or Single Arm Kettlebell military raises on ball
3. Total Gym Cable Curls, or 21s
4. Overhead Kettlebell extension on ball

Chest and Back, 1 cycle, 25 reps for each

1. Total Gym Cable Press
2. EZ Bar bent over rows

"4 Routines From My Apartment"

“Return to Old Mill”

Thursday October 6th, 2011

Warmup:

10 reps of band curls

10 reps of single arm kettlebell extension

10 reps of single arm kettlebell shoulder press

Main:

3 rounds of 3 minute shadow boxing

3 rounds of 3 minute exercise

1st round- kettlebell single arm upright rows with squats

2nd round-kettlebell alternate swings with squats

3rd round-crunches

Friday October 7, 2011

“Total Body Circuit”

1. 100 crunches on ball

Arm Circuit: 3 cycles, 10 reps each

1. 1st cycle- Side Kettle Bell Raises, 2nd Cycle-Front Kettle Bell Raises, 3rd cycle-front barbell side raises
2. band curls, and 3rd cycle added single arm kettle bell curls
3. Single Arm Kettle bell extensions, and 3rd cycle overhead barbell extensions
4. Single Arm Kettle bell military press

Pyramids of pushups and crunches: 10 reps to 1 rep

1 round of 3 minutes kettle bell alternate swings with squats

Tuesday October 11, 2011

“300”

Warmup:

25 vertical pulls with band

25 horizontal pulls with band

2 minutes of barbell exercises with 12 reps for each exercise: bent over rows, curls, military press, upright rows, and squats with bar extended over my head

300: 30 reps for 10 exercises, and no rest between exercises

1. burpees

2. squats

3. crunches

4. mountain climbers

5. leg raises

6. bent over rows

7. pushups

8.alternate kettle bell swings with squats

9. kettle bell curls

1. kettle bell extensions

Wednesday October 12, 2011

“100s and 50s Total Body Superset Circuit”

Warmup:

2 rounds of 3 minute shadow boxing with 60 seconds of abs

Main:

Circuit 1-Arms, 2 cycles of 30 reps for shoulders, 25 reps for biceps, and 25 reps for triceps

Shoulders-15 reps for kettle bell front shoulder swings, and 15 reps of military press

Biceps-25 reps of bicep barbell curls

Triceps-25 reps of barbell extensions

End of 2 cycles for shoulders it was 60 reps, biceps it was 50 reps, and triceps it was 50 reps as well

Circuit 2- Shoulders,Traps, shoulders, chest, upper back, legs, and abs for total of 4 cycles

Shoulders and legs- Squats with kettle bell upright rows for 25 reps each cycle

Chest-barbell bench press on stability ball  for 25 reps for each cycle

Upperback- Barbell bent over rows for 25 reps for each cycle

Abs-Stability ball for 25 reps for each cycle

  

"Underground Training Blog 8"

Warmup:
1 round of 3 minute shadow boxing

3 rounds of 3 minutes each of heavy bag with 60 seconds of ball crunches

Main: "Rush SuperCircuit Series"
Series 1: Chest, 8 reps each exercise, 3 cycles
Cable Flies
Cable Press
KB Pullover on Stability ball

Series 2: Legs, 20 reps each exercise, 3 cycles
EZ Bar Stationary Lunge with 10 reps for each leg
10 roundhouse kicks for each leg on heavy bag
Prison Squats

Series 3: Core, 8 reps for each exercise(except for ball crunches, 3 cycles
Cable Twists
KB Swings
ball crunches

Series 4: Arms, 8 reps for each exercise, 3 cycles:
Cable Shoulder Rotation
EZ Bar Upright Rows
Cable Curls
KB Cleans

"Underground Training: Blog 6 and 7"

Training Blog 6: 12/31/2010 with John Park

Warmup:

3 minutes of sparring minutes

3 minutes of bag

"Rush Training 3"

Series 1: 15 to 8 reps each exercise, 3 cycles

asst pull ups

push-ups

lunges

Series 2: 15 to 8 reps each exercise, 3 cycles

KB pullovers on ball

cable press

cable flies

Series 3: 15 to 8 reps each exercise, 3 cycles

Prison squats

kicks on bag

Series 4: 15 to 8 reps each exercise, 3 cycles

Single Arm KB press

cable curls

overhead KB extensions

Training Blog 7: 01/01/2011

Warmup:

5 minutes on bike

3 minutes of shadow boxing

3 minutes of bag

"Rush Series"

Series 1: Chest, 8 reps each exercise, and 3 cycles

cable press

cable fly

overhead KB pullover on ball

Series 2: Legs, 8 reps each exercise and 3 cycles

1 cycle-prison squats, and 2 to 3 cycles-KB swings

lunges

lateral band movement

Series 3: 8 reps each exercise except ball, and 3 cycles

KB cleans

ball on crunches, 50 reps

back extension on ball, 20 reps

cable obliques

Series 4: 8 reps each exercise, and 3 cycles

KB overhead press

Upright Rows

Cable Curls

overhead KB extensions