You're welcome, honeys.
DAY 1: SKILL TRAINING
Phase 1: Warm up
-25 jumping jacks or some light running
-16 lateral lunges
Phase 2: Basic moves review
-20 jab/cross combo (10 per side)
-20 snap kicks (10 per leg)
-20 roundhouse kicks (10 per leg)
-20 side kicks (10 per leg)
Phase 3: Shadowfighting (do some these combos, as many times as you feel like)
-Roundhouse kick/side kick
-Slip/jab/cross
-Parry/parry/palm heel strike/snap kick
-Jab (step)/cross (cover step)/jump snap kick
DAY 2: IRON BODY TRAINING (you decide the intensity/reps of those exercises, or
whether you do them at all, depending on your instincts/willpower)
-Neck workout [Montized YouTube video deleted]
-Iron palm tree training (
)
-Light kicks on a wall with ball of foot/bridge of foot/toes/heels
-Tapping shins/ribs/head with a bottle
-Light punches on face
-Ligh punches in crotch
-Light punches in abs/obliques
-Press your spearhand or the non writing edge of a pencil against solar plexus/throat (I came up with that)
DAY 3: STRENGTH TRAINING
Phase 1: Warm up/plyometrics
-25 jumping jacks or some light running
-10 clapping push ups
-Stair running
Phase 2: HIIT training (do as many rounds as you feel like)
-10 chin ups (do pull ups if you're more advanced than me)
-20 rear lunges (10 per leg)
-Horse stance (10 breaths)
-10 knuckles push ups
-10 leopard fist push ups (
) (on knees for beginners)
-Plank workout (
)
Phase 3: Cardio finisher
-Sprints or hill sprints
Rest for as many days as you need, then repeat the 3 day long cycle.
DAY 1: SKILL TRAINING
Phase 1: Warm up
-25 jumping jacks or some light running
-16 lateral lunges
Phase 2: Basic moves review
-20 jab/cross combo (10 per side)
-20 snap kicks (10 per leg)
-20 roundhouse kicks (10 per leg)
-20 side kicks (10 per leg)
Phase 3: Shadowfighting (do some these combos, as many times as you feel like)
-Roundhouse kick/side kick
-Slip/jab/cross
-Parry/parry/palm heel strike/snap kick
-Jab (step)/cross (cover step)/jump snap kick
DAY 2: IRON BODY TRAINING (you decide the intensity/reps of those exercises, or
whether you do them at all, depending on your instincts/willpower)
-Neck workout [Montized YouTube video deleted]
-Iron palm tree training (
-Light kicks on a wall with ball of foot/bridge of foot/toes/heels
-Tapping shins/ribs/head with a bottle
-Light punches on face
-Ligh punches in crotch
-Light punches in abs/obliques
-Press your spearhand or the non writing edge of a pencil against solar plexus/throat (I came up with that)
DAY 3: STRENGTH TRAINING
Phase 1: Warm up/plyometrics
-25 jumping jacks or some light running
-10 clapping push ups
-Stair running
Phase 2: HIIT training (do as many rounds as you feel like)
-10 chin ups (do pull ups if you're more advanced than me)
-20 rear lunges (10 per leg)
-Horse stance (10 breaths)
-10 knuckles push ups
-10 leopard fist push ups (
-Plank workout (
Phase 3: Cardio finisher
-Sprints or hill sprints
Rest for as many days as you need, then repeat the 3 day long cycle.
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