Im going to start doing what many of you are already doing- getting fit.
im average build, 183 cm and 81 kg, not overweight but some excess fat i want gone.
i have trained martial arts (specifically taekwondo) since i was 13 (now 20) but have never really done it intensely.
so now i am going to start training to get in great shape for taekwondo competing (starting in september). i will post a picture of myself before (as my body is now) and update it every 2 weeks. as a side note: im not looking to get big, just lean and effective.
here is my training program, as i have devised:
monday: abs day (i will increase reps or sets after a couple of weeks)
4 x 15 incline crunches
4 x 15 leg raises
4 x 15 lying frog kick
4 x 15 dumb bell side bends (with about 10 kg)
4 x 10 situp twists
tuesday: timebased supersets (3 rounds X 2 for a total of 6 rounds)
1 minute squat jump & tuck
1 minute Dumbbell swing (10 kg)
1 minute elevated crunches
1 minute assisted pullups (no way i can do a minute of pullups)
1 minute plank
1 minute burpee
1 minute knuckle pushups on my knees
1 minute leaning twists (hook feet under something and twist torso for lateral abdominal muscles)
1 minute resistance band rows
repeat round 1-3, 2 times.
Wednesday: restday for strength training, but 90 minutes of taekwondo (not realy intense, just technique and some stamina
thursday: chest day
3 x 15 pushups
3 x 10 wide pushups
3 x 5 knife hand pushup
3 x 20 resistance band punches
3 x 20 weighted claps
3 x 10 military press
friday: taekwondo 90 minutes
3 x 20 resistance band rows
3 x 10 assisted wide grip pull ups
3 x 10 assisted close grip pull up
3 x 10 behind the neck pull ups
i dont have a specified leg day, as my taekwondo training will take care of that for my self.
any tips regarding my routine are very welcome, and encouraged.
im not looking for thumbs, i just figured that i would be more motivated if there were people following my progress.