Martial Arts (Body) Weight Workout: Improve your Strength, Endurance and Speed! Video Video

Martial Arts (Body) Weight Workout: Improve your Strength, Endurance and Speed!

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Please note that you should come up with your own warm up for this workout. A good warm up would include a form of cardio for 5 minutes followed by some light strenght exercises. Use the amount of weight that you can handle. The weight that enables you to do the amount of recommended repetitions are suited. If you can not perform the amount of repetitions I recommended, you can decrease it. So please, no questions about what to do when you can not do the full workout! Of course you can also make it more difficult by adding repetitions. IT IS YOUR PARTY! Set 1: 20 Knuckle Push Ups 10 Dynamic Pull Ups 20 Squat jumps OR Squat Tuck Jumps 20 Mountain Climbers 20 Double Unders or 40 Single Unders Set 2: 20 Dynamic Push Ups 20 Step Up Shoulder Press (10 each side) 20 Jump Between Hands 10 Dynamic Pull Ups 20 Double Unders or 40 Single Unders Set 3: 20 Hindu Push Ups 10 Dynamic Pull Ups 20 Squat Shoulder Press 20 Crunches Push Outs 20 Double Unders or 40 Single Unders Set 4: 5 Frenchies (hold the 3 positions for 5 seconds each) 30 Backleaning Weighted Twists 10 Barbell Punches 20 Burpees 20 Double Unders or 40 Single Unders REST: How much rest should you take? That depends on how advanced you are. This workout routine has as goals to increase your dynamic strenght, speed and endurance. Therefore, it is important to take the least amount of rest. This means: 0 - 30 seconds for those who are advanced 30 - 60 seconds for those who are intermediate 60 - 180 seconds for those who are beginners Again, use your own feelings, knowledge and experience to determine how much rest you will need to be able to do the next set with perfect form.

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