Weight lifting program
Full body Workout (2)
20 sit-ups on a incline
10 leg lifts
5 sets of 5 Bench press
5 sets of 5 Squats
Upper body circuit
5 sets of 5 Curls
5 sets of 5 Pull overs or french curls
2 sets of 10 one arm row (dumbbell pull-up)
5 sets of 5 butter flies
2 sets of 10 dumbell twist
2 sets of 20 wrist curls
Lower body circuit
2 sets of 20 calve raises
5 sets of 5 leg extension
5 sets of 5 leg curls
Max out on sit-ups
Stretch
Work out on coaches mitts, bag or spar for about 15 minutes or if your real energetic, do 15 minutes on each.
Note: on the weight lifting workouts on how you go from one routine to the next. You start out with sit-ups, do 20 of those, then got to your leg lifts and do 10 of those. Then you start in on the weight lifting. Do 5 sets of 5 reps on the bench, you get that done , then go to the squats and get 5 sets of 5 reps done on that. Then you go to your upper body circuit , which you’ll do 1 set of 5 on the curls, then go to the French curls and do a set of 5 on that, then go to the one-arm pull-up (dumbbell pull-up) and do a set of 10, then repeat the circuit until you get your 5X5 on the curls, 5X5 on the French curls and 2X10 on the one-arm pull-up. Then you go to the butterflies, get that done, then got to the wrist curls and get 2 sets of 20 done. Then move onto your lower body circuit.
Note: you could run this workout routine Monday, Wednesday and Friday, then on the off days , like Tuesday and Thursday , use those days as running days, and run 2 to 5 miles.
13.12
Run that Monday , Wednesday and Friday
the run your endurance training and specialty training on Sunday, Tuesday and thursday
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Author of "WarriorRage KickBoxing by Scott Bolinger"
www.WarriorRage.com
President of The WarriorRage KickBoxing Federation
www.wrkf.us |