My Total Core Workout
30 ab-wheel rolls
- 10 straight
- 5 curve left
- 5 curve right
- 10 straight
50 weighted crunches
have a weightplate, dumbbell, or some other heavy item. first 25 lay it on your chest and for the second 25 raise the weight directly above you head
stretch (upward-facing dog)
40 reverse crunches
lay on your back, knees bent and feet flat on the ground. bring your knees to your chest. return them to starting position and try not to touch the ground.
20 weighted waist twists
stand shoulder-width apart, hold a weight as far out from your body and twist from right to left, return to center, then left to right. count as one.
20 vacuums
lay straight on the floor, hands on stomache. suck your gut in (think pulling your belly button to your spine) and hold for 3 seconds. relax, repeat.
12 L-Drops
still laying down, bring you legs together that they point toward the ceiling. keeping your torso still facing the ceiling, drop your legs directly to one side, return to beginning position, then drop to the other side. that's two.
stretch
∞ sit-ups
infinity means forever (or until you burn out)
Friday, June 03, 2005
Thursday, June 02, 2005
BL's Sequence Training Routine
Bruce Lee's Sequence Training Routine (for Total Fitness)
SEQUENCE 1A (Monday, Wednesday, Friday)
1. Jump Rope (1 min)
as vigorous as possible, then immediately move to the next exercise
2. Forward Bend (1 min)
standing, attempt to get your hands to touch your toes. if that's too easy, think of touching your head to your shins
3. Cat Stretch (1 min)
in yoga terms, Downward-Facing Dog > Upward-Facing dog. to everyone else, a Bruce Lee pushup/cobra/dip-push up/dive-bomber/etc...
4. Jumping Jack (1 min)
repeat for as many repitions as possible within one minute
5. Squat (1 min)
stand a bit wider than shoulder-width and place your hands behind your head or on your hips. bend at the knees (keeping your weight on your heels) and keep your chest up until your thigh is parallel to the ground.
6. High Kick (1 min)
attempting to keep your body strait as your perform this move, kick as high and as straight as you can within one minute with both legs
SEQUENCE 1B (Monday, Wednesday, Friday)
1. Waist-Twist (1 min)
hold a weight in your hands or place a bar on your shoulders and twist as far left as possible, then right. repeat as many times as possible within one minute
2. Palm-Up Curl (1 min)
hold a db in each hand and sit on a bench. your forearms should run along your thighs. curl the weight in each hand
3. Decline Sit-Up (1 min)
find a decline sit-up bench. use it. or use a swissball.
4. Knee Drawing (1 min)
a compound move involving you on your strait on your back, hands on the ground under your butt. lift your legs 6 inches, pause, then bring your knees to your chest. return to start position and repeat
5. Side Bending (1 min)
holding a weight in one hand, stand strait (shoulders-width apart) and bend one way as far as possible, and then the other way
6. Palm-Down Curl (1 min)
like the Palm-Up curl, but the grip is reversed.
SEQUENCE 2A (Tuesday, Thursday, Saturday)
1. Groin Stretch (1 min)
sitting on the floor, bring the soles of your feet together. place your hands on your free and your elbows on the inside of the knees. use your elbows to help force your groin to stretch
2. Side Leg Raise (1 min)
standing, lock your right leg strait and lift it up laterally as high as it can go. Keeping the raise under full muscular control, hold this position for a full 30 seconds. Lower the leg and repeat the movement with your left leg
3. Jumping Squat (1 min)
standing shoulder-width apart, lower yourself into a squat position and then explode upward, landing in a standing position. repeat for as many reps as possible in 60 seconds.
4. Shoulder Circling
just like the warm-up, rotate your arms in equal directions. count 20 back, 20 forward, 20 each arm, back and forward
5. Alternative Splits (1 min)
with one foot forward and one foot back jump and switch. this counts as one. do as many as possible in one minute
6. Leg Stretch (A,B) (2 min)
you need something at your hip's height that you can place your leg upon.
A.) face the stretching bar and place you leg upon it. lock your knee and reach for your toe. if you can reach your toes easily, think of placing you forehead on your shin. hold for 30 seconds. switch and repeat
B.) this time place your right leg on the bar/chair/whatever and face 90 degrees left. hold for 30 seconds and then switch sides.
SEQUENCE 2B (Tuesday, Thursday, Saturday)
1. Leg Raise (1 min)
SEQUENCE 1A (Monday, Wednesday, Friday)
1. Jump Rope (1 min)
as vigorous as possible, then immediately move to the next exercise
2. Forward Bend (1 min)
standing, attempt to get your hands to touch your toes. if that's too easy, think of touching your head to your shins
3. Cat Stretch (1 min)
in yoga terms, Downward-Facing Dog > Upward-Facing dog. to everyone else, a Bruce Lee pushup/cobra/dip-push up/dive-bomber/etc...
4. Jumping Jack (1 min)
repeat for as many repitions as possible within one minute
5. Squat (1 min)
stand a bit wider than shoulder-width and place your hands behind your head or on your hips. bend at the knees (keeping your weight on your heels) and keep your chest up until your thigh is parallel to the ground.
6. High Kick (1 min)
attempting to keep your body strait as your perform this move, kick as high and as straight as you can within one minute with both legs
SEQUENCE 1B (Monday, Wednesday, Friday)
1. Waist-Twist (1 min)
hold a weight in your hands or place a bar on your shoulders and twist as far left as possible, then right. repeat as many times as possible within one minute
2. Palm-Up Curl (1 min)
hold a db in each hand and sit on a bench. your forearms should run along your thighs. curl the weight in each hand
3. Decline Sit-Up (1 min)
find a decline sit-up bench. use it. or use a swissball.
4. Knee Drawing (1 min)
a compound move involving you on your strait on your back, hands on the ground under your butt. lift your legs 6 inches, pause, then bring your knees to your chest. return to start position and repeat
5. Side Bending (1 min)
holding a weight in one hand, stand strait (shoulders-width apart) and bend one way as far as possible, and then the other way
6. Palm-Down Curl (1 min)
like the Palm-Up curl, but the grip is reversed.
SEQUENCE 2A (Tuesday, Thursday, Saturday)
1. Groin Stretch (1 min)
sitting on the floor, bring the soles of your feet together. place your hands on your free and your elbows on the inside of the knees. use your elbows to help force your groin to stretch
2. Side Leg Raise (1 min)
standing, lock your right leg strait and lift it up laterally as high as it can go. Keeping the raise under full muscular control, hold this position for a full 30 seconds. Lower the leg and repeat the movement with your left leg
3. Jumping Squat (1 min)
standing shoulder-width apart, lower yourself into a squat position and then explode upward, landing in a standing position. repeat for as many reps as possible in 60 seconds.
4. Shoulder Circling
just like the warm-up, rotate your arms in equal directions. count 20 back, 20 forward, 20 each arm, back and forward
5. Alternative Splits (1 min)
with one foot forward and one foot back jump and switch. this counts as one. do as many as possible in one minute
6. Leg Stretch (A,B) (2 min)
you need something at your hip's height that you can place your leg upon.
A.) face the stretching bar and place you leg upon it. lock your knee and reach for your toe. if you can reach your toes easily, think of placing you forehead on your shin. hold for 30 seconds. switch and repeat
B.) this time place your right leg on the bar/chair/whatever and face 90 degrees left. hold for 30 seconds and then switch sides.
SEQUENCE 2B (Tuesday, Thursday, Saturday)
1. Leg Raise (1 min)
BL's 20-Min Routine
The 20-Minute Strength and Shape Routine
1. Clean and Press: 2 sets/8 reps
2. Squat: 2 sets/12 reps
3. Barbell Pullover: 2sets/8 reps
4. Bench Press: 2 sets/6 reps
5. Good Mornings: 2 sets/8 reps
6. Barbell Curl: 2 sets/8 reps
Follow this shadowboxing and/or practicing kicks.
1. Clean and Press: 2 sets/8 reps
2. Squat: 2 sets/12 reps
3. Barbell Pullover: 2sets/8 reps
4. Bench Press: 2 sets/6 reps
5. Good Mornings: 2 sets/8 reps
6. Barbell Curl: 2 sets/8 reps
Follow this shadowboxing and/or practicing kicks.
Monday, May 16, 2005
Adrenaline Workout (B)
The Adrenaline Workout B
Set 1
- Wide Grip Lat Pulldown
- Swiss Ball Crunch + Toss
- Jump Squat
Set 2
- Stairclimber
- Jump Rope
Set 3
- Angled Pullup
- Single Arm/Leg Bentover Row
- Hook
Set 4
- Stair Suicide
Set 5
- Uneven Barbell Curl
- Single-Arm Dumbbell Shrug
- Calf Raises
Set 6
- Cycle
- Dumbbell Deadlift to Curl
- Cable Crunch
- Barbell Wrist Curl
courtesy of
Men's Health magazine, March 2005
Set 1
- Wide Grip Lat Pulldown
- Swiss Ball Crunch + Toss
- Jump Squat
Set 2
- Stairclimber
- Jump Rope
Set 3
- Angled Pullup
- Single Arm/Leg Bentover Row
- Hook
Set 4
- Stair Suicide
Set 5
- Uneven Barbell Curl
- Single-Arm Dumbbell Shrug
- Calf Raises
Set 6
- Cycle
- Dumbbell Deadlift to Curl
- Cable Crunch
- Barbell Wrist Curl
courtesy of
Men's Health magazine, March 2005
Adrenaline Workout (A)
The Adrenaline Workout A
Set 1
- Dumbbell Fly
- Incline Chest Press
- Weighted Swiss-Ball Crunch
Set 2
- Angled Pullup
- Elliptical Machine
Set 3
- Bench Dip
- Single-Arm Overhead Tricep Extention
- Reaching Medicine Ball Lunge
Set 4
- Medicine Ball Slam
- Wall Climb
- Ladder Drill
Set 5
- Staggered Squat w/ Calf Raise
- Twisting Dumbbell Shoulder Press
- Lying Woodchop
Set 6
- Bike
- Stairclimber
courtesy of
Men's Health magazine, March 2005
Set 1
- Dumbbell Fly
- Incline Chest Press
- Weighted Swiss-Ball Crunch
Set 2
- Angled Pullup
- Elliptical Machine
Set 3
- Bench Dip
- Single-Arm Overhead Tricep Extention
- Reaching Medicine Ball Lunge
Set 4
- Medicine Ball Slam
- Wall Climb
- Ladder Drill
Set 5
- Staggered Squat w/ Calf Raise
- Twisting Dumbbell Shoulder Press
- Lying Woodchop
Set 6
- Bike
- Stairclimber
courtesy of
Men's Health magazine, March 2005
Power Jumps
for the cheerleaders who want better jumps or anyone who wants more power in their kicks and/or jumps
>>>>
Power Jumps
Better jumps in four weeks!
by Jim Lord
How do you get that unbelievable hyper-extended jump? It's two parts practice, four parts technique, six parts stretching and eight parts exercise. Yep, exercise!
Some people are born with great flexibility and strength. The other 90% of us have to work at it! These exercises will help improve your jumps. Just like any exercise, start with a warm-up, don't overdo it and be patient. You may not see results for a few weeks, but when you do, you'll be a part of the 10%, not the 90%!
Leg Explosions
To get that elusive height, try these exercises. In addition to height, you'll also end up with some 'cut' leg and calf muscles!
Start with your feet together. Take a slow dip so that your knees are no further than a 90-degree angle. Explode into the air without using your arms. As you land, absorb the landing and return to the 90-degree angle and explode again.
Start with three sets of five controlled jumps and work up to doing 15 in a row.
Sitting Toe Touches
This exercise helps to isolate the hip flexor and abdominal muscles that lift the legs into the jump position.
Start by sitting on the floor in a tuck position. You should be balanced so that your feet are slightly off the floor and your arms are in 'daggers.'
Next, quickly lift your legs and arms to the toe touch position and return to the seated tuck position as quickly as possible. It will take several of these to learn the proper balance. Focus on good technique, keeping your toes pointed, your legs straight and your back upright.
In addition to building strength, this exercise helps you to practice the proper technique of 'sitting back' in your jumps.
Again, start with three sets of five and work up to 15 reps in a row.
Straddle Lifts
This exercise, and its variations, really isolate the hip flexors. Since this muscle is rarely used in other exercises, take caution not to overdo it in the beginning!
Start by sitting on the floor in a straddle position. Place your hands on the floor on an imaginary line drawn between your knees. This helps stop you from sitting back and using your abs (remember, we're working the hip flexors here).
Lift one leg about two inches off of the floor for a count of two and then set it back down. Keep your leg straight and your toe pointed. Repeat with the other leg. Do this five times (approximately 10 seconds on each leg). Work slowly up to holding each leg twice for a count of five, and then once for a count of 10.
Once you have built up some strength, you can lift both legs at once. Remember NOT to lean back! You can also perform 'reps' with this exercise by lifting the leg(s) up in repetition without letting them touch the floor.
Tip: To see your progress, videotape your jumps each week and compare them to the previous week and to the first session.
See you in the air!
Special thanks to Westfield High School, of Houston, Texas. Go Mustangs!
<<<<
>>>>
Power Jumps
Better jumps in four weeks!
by Jim Lord
How do you get that unbelievable hyper-extended jump? It's two parts practice, four parts technique, six parts stretching and eight parts exercise. Yep, exercise!
Some people are born with great flexibility and strength. The other 90% of us have to work at it! These exercises will help improve your jumps. Just like any exercise, start with a warm-up, don't overdo it and be patient. You may not see results for a few weeks, but when you do, you'll be a part of the 10%, not the 90%!
Leg Explosions
To get that elusive height, try these exercises. In addition to height, you'll also end up with some 'cut' leg and calf muscles!
Start with your feet together. Take a slow dip so that your knees are no further than a 90-degree angle. Explode into the air without using your arms. As you land, absorb the landing and return to the 90-degree angle and explode again.
Start with three sets of five controlled jumps and work up to doing 15 in a row.
Sitting Toe Touches
This exercise helps to isolate the hip flexor and abdominal muscles that lift the legs into the jump position.
Start by sitting on the floor in a tuck position. You should be balanced so that your feet are slightly off the floor and your arms are in 'daggers.'
Next, quickly lift your legs and arms to the toe touch position and return to the seated tuck position as quickly as possible. It will take several of these to learn the proper balance. Focus on good technique, keeping your toes pointed, your legs straight and your back upright.
In addition to building strength, this exercise helps you to practice the proper technique of 'sitting back' in your jumps.
Again, start with three sets of five and work up to 15 reps in a row.
Straddle Lifts
This exercise, and its variations, really isolate the hip flexors. Since this muscle is rarely used in other exercises, take caution not to overdo it in the beginning!
Start by sitting on the floor in a straddle position. Place your hands on the floor on an imaginary line drawn between your knees. This helps stop you from sitting back and using your abs (remember, we're working the hip flexors here).
Lift one leg about two inches off of the floor for a count of two and then set it back down. Keep your leg straight and your toe pointed. Repeat with the other leg. Do this five times (approximately 10 seconds on each leg). Work slowly up to holding each leg twice for a count of five, and then once for a count of 10.
Once you have built up some strength, you can lift both legs at once. Remember NOT to lean back! You can also perform 'reps' with this exercise by lifting the leg(s) up in repetition without letting them touch the floor.
Tip: To see your progress, videotape your jumps each week and compare them to the previous week and to the first session.
See you in the air!
Special thanks to Westfield High School, of Houston, Texas. Go Mustangs!
<<<<
No-Weight Home Workout (B)
No-Weight Home Workout B
Version 1.0
20 stag-switch pushups
30 deep lunges (each leg)
300 calf-raises
- 50 normal
- 50 left ONLY
- 50 right ONLY
- 50 pigeon-toed
- 50 bow-legged
- 50 normal
10 minutes of ABDOMINAL work
- 3 mins of cruches (feet on ground)
- 25 full sit-ups
- 25 rounders (each direction)
- 25 random (choose one: toe-reach, seated leg raises)
- 3 mins of bicycle
- 12 negatives
ASS (each leg)
- 25 fire-hydrants
- 25 hip-extensions
- 30 leg circles
- 20 air-humps
12 split jumps
PUSH-UP MEDLEY (to failure)
- mountains
- window wipers
- fist/finger/wrists
- elbow-drops
- wide
- diamond
static holds
- front scale
- plank
- push-up/T's/back plank
- butt-seat
- frog
Version 1.0
20 stag-switch pushups
30 deep lunges (each leg)
300 calf-raises
- 50 normal
- 50 left ONLY
- 50 right ONLY
- 50 pigeon-toed
- 50 bow-legged
- 50 normal
10 minutes of ABDOMINAL work
- 3 mins of cruches (feet on ground)
- 25 full sit-ups
- 25 rounders (each direction)
- 25 random (choose one: toe-reach, seated leg raises)
- 3 mins of bicycle
- 12 negatives
ASS (each leg)
- 25 fire-hydrants
- 25 hip-extensions
- 30 leg circles
- 20 air-humps
12 split jumps
PUSH-UP MEDLEY (to failure)
- mountains
- window wipers
- fist/finger/wrists
- elbow-drops
- wide
- diamond
static holds
- front scale
- plank
- push-up/T's/back plank
- butt-seat
- frog
No-Weight Home Workout (A)
No-Weight Home Workout A
Version 1.0
50 normal grip pushups
50 stag-squats (each leg)
500 calf-raises
- 100 normal
- 75 left ONLY
- 75 right ONLY
- 75 pigeon-toed
- 75 bow-legged
- 100 normal
10 minutes of ABDOMINAL work
- 3 mins of cruches (feet off ground)
- 50 full sit-ups
- 50 oblique-cruches (each side)
- 25 random (choose one: russian twists, reverse, V-ups)
- 2 mins of bicycle
- 20 boxcom sit-ups
40 supermans
- 10 full
- 20 alternate
- 10 full
20 squat jumps
PUSH-UP MEDLEY (to failure)
- cobras
- mountains
- clap/plyos
- fist/finger/wrists
- stag
- wide
- diamond
- long body
static holds (4 sets)
(set = 30-60 seconds each position)
- front scale
- lunge
- plank
- push-up/T's/back plank
- handstand
Version 1.0
50 normal grip pushups
50 stag-squats (each leg)
500 calf-raises
- 100 normal
- 75 left ONLY
- 75 right ONLY
- 75 pigeon-toed
- 75 bow-legged
- 100 normal
10 minutes of ABDOMINAL work
- 3 mins of cruches (feet off ground)
- 50 full sit-ups
- 50 oblique-cruches (each side)
- 25 random (choose one: russian twists, reverse, V-ups)
- 2 mins of bicycle
- 20 boxcom sit-ups
40 supermans
- 10 full
- 20 alternate
- 10 full
20 squat jumps
PUSH-UP MEDLEY (to failure)
- cobras
- mountains
- clap/plyos
- fist/finger/wrists
- stag
- wide
- diamond
- long body
static holds (4 sets)
(set = 30-60 seconds each position)
- front scale
- lunge
- plank
- push-up/T's/back plank
- handstand
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