DesertWolf's Work-Outs

[DesertWolf]

Well since I got a pretty good response to post my work-out regimen,I'll begin posting it here.


Work Out for Beginners


1)Walk/run a mile(1.6km) or as an alternate jumping jacks for 3 minutes without stopping

2)small break

3)If you have them,grab 2 10lbs.(4.5kg) weights otherwise use 2 phone books and punch straight out with each arm without stopping for 3 minutes.

4)small break

5)Find 2 objects such as a chair and an ottoman or a chair and a table that are 5ft.(1.54m) apart in a straight line.From there,you need to get your legs shoulder width apart,place your hands behind your head interlocking your fingers,squat straight down keeping your back straight.Now from one point walk to the next one and back to your starting point.That is one lap,do 5.

6)small break


7)Move one of your points 3 more feet(8ft.=2.4m).From here get your legs slightly wider than shoulder width apart come down with your palms so they're shoulder length apart when they touch the ground.Arch your back upwards so you look like a reverse "V".Similar to the duck walk above,using both arms and legs walk to the other point and back to your starting point.As with duck walks that is considered 1 lap,do 5.

8)small break

9)20-25 push-ups


10)small break

11)20-25 sit-ups

12)cool down
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee

[DesertWolf]

Here are some things you can add to your work out:


Staff Hand Conditioning:First get a staff(if you want I can provide links to various sites that sell them just get a clear understanding of weapons laws where you live.)If you can't afford a staff,or if weapons laws prohibit owing them,you can create a make shift staff by doing the following:

1)Find an old broom

2)Take handle out of broom

You can also use old corn brooms with the bristles attached.

Once you have your staff,wrap your hand around the very end of the staff while the other rests on the ground in front of you.

Using only the hand wrapped around the pole,lift the staff so it goes over your shoulder touching the ground behind you.

From there,lift the staff back over to its original starting place.This is considered 1 lift.Do 10 with each hand.

Note if your using the broom handle or broom itself it will not touch the ground behind you.Do not worry and continue this motion with each hand.


Staff training part 2:As above but this time the staff you're going to swing the staff horizontally(side-side) preferably hitting a tree(or a similar hard object)and bringing the staff back in front of you.Hit the object 10 times with each hand.
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee

[DesertWolf]

Some exercises on building muscle:


HINDU PUSH-UPS

This is a twist on the standard push-up; it incorporates flexibility and stretching in your back, hips, and shoulders.

(1) Start with your legs spread wide, hands
in front, and your backside up in the air with your eyes looking back at your heels. Your body should form a triangle, or an upside-down V.

(2) Keeping your legs straight, bend your arms and drop and drive your hips forward so you’re in the down position of a push-up.

(3) Straighten your arms while keeping your hips close to the ground and arch your back so that your head is pointing to the ceiling. You should feel a good stretch in your back and abdomen. Then raise your hips up until you’re back in the starting position. Try doing sets of 20 and increasing that number as you get stronger.




http://www.tennis.com/uploadedImages/Your_Game/Fitness/2006_04_17_body_work.jpg




HINDU SQUATS

(1) Stand straight up with your feet shoulder-width apart and toes pointing forward or slightly outward. While inhaling, reach forward with your arms and then pull your fists to your chest (like a rowing motion).

(2) Keeping your back straight, start to exhale and squat down, letting your arms drop behind your hips. As you squat, your heels should rise off the floor as you balance on the balls of your feet. Squat as low as you can so your glutes practically touch your ankles. Don’t bounce.

(3) Rise up, reaching forward with your arms until your heels are back down on the floor. Repeat the cycle, doing as many reps as you can. These squats should be done at a nice pace and rhythm so your lungs get a workout, too. It may take some time to get comfortable with this motion, so go slowly in the beginning.





http://www.tennis.com/uploadedImages/Your_Game/Fitness/2006_04_17_body_work_2.jpg
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee

[DesertWolf]

Intermediate Level Work Out

1)Run/Walk 2-3miles(3.2-4.8km)or jumping jacks for 5-10minutes without stopping.

2)small break

3)Grab 2 10lbs.(4.5kg) weights or anything of similar weight(books,water jugs etc.)punch straight out without stopping for 5-10minutes

4)small break

5)Using the 2 weights again,this time you're going into a horse stance(get your feet shoulder length apart and squat straight down keeping your back straight)from here with the weights in hand hold your arms straight out without bending your elbows.Hold this position for 5 minutes.

6)small break

7)Duck Walks:Similar to exercise 5 in the Beginner's work out,this time your 2 points should be around 10ft.(3m) apart in a straight line.As before,walk from 1 point to the other and back again.This is 1 lap do 10

8)small break

9)Bear Walks:Same thing as exercise 7 in the beginner's work out,this time your points should be 13-15ft.(3.9-4.5m).As before,walk from 1 point to next and back again.That is 1 lap,do 10

10)small break

11)Eagle Walks:Keep your points from the Bear Walks
(Visual on doing Eagle Walks: http://www.youtube.com/watch?v=SZk_wh_94Pk)As with the other walks go from 1 point to other and back.That's 1 lap,do 10

12)small break

13)40-50 push-ups

14)small break

15)40-50 sit-ups

16)cool down
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee

[henkcobra]

Desert I hate you.

YOUR WORKOUTS ARE KILLING ME!

Thank you, I need this

look forward to more workouts.
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My favorite RP please join and dominate me : http://forums.pleasurebonbon.com/forums/viewtopic.php?t=6811&start=0

My FA; http://www.furaffinity.net/user/henkcobra/

[DesertWolf]

Some more animal walks you can use:


Depending on your level at this point in time,your 2 points can either be 8ft.(2.4m)to 10ft.(3m.).


Monkey Runs: http://www.youtube.com/user/XshaolinkidX#p/u/9/HNHsCzKkh4M It doesn't matter the pattern but I use the 2-2 method(as seen in video).Remember going from point to point and back is considered 1 lap,beginners do 5 laps.Intermediate do 10 laps.


Scorpion: http://www.youtube.com/user/XshaolinkidX#p/u/6/W7RZsfssDLs Note that this exercise is for intermediate and upcoming advanced students only! As with the above 1 lap is point-point and back,do 10
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee

[DesertWolf]

Advanced Work-Out

1)run/walk 5 miles(8.04km) or jumping jacks 10-15min


2)small break

3)Grab 2 10lbs.(4.5kg) weights or anything of similar weight(books,water/milk jugs filled with water etc.)punch straight out for 10-15 min. without stopping.

4)small break

5)Using the 2 weights again,this time you're going into a horse stance(get your feet shoulder length apart and squat straight down keeping your back straight)from here with the weights in hand hold your arms straight out without bending your elbows.Hold this position for 5 minutes.

6)small break

7)Duck Walks:Similar to exercise 5 in the Beginner's work out,this time your 2 points should be around 15ft.(4.5m) apart in a straight line.As before,walk from 1 point to the other and back again.This is 1 lap do 10-15

8)small break

9)Bear Walks:Same thing as exercise 7 in the beginner's work out,this time your points should be 15-20ft.(4.5-6m).As before,walk from 1 point to next and back again.That is 1 lap,do 15-20

10) small break

11)Eagle Walks:Keep your points from the Bear Walks
(Visual on doing Eagle Walks: http://www.youtube.com/watch?v=SZk_wh_94Pk)As with the other walks go from 1 point to other and back.That's 1 lap,do 15-20

12)small break

13)70-100 push-ups

14)small break

15)70-100 sit-ups

16) cool down
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee

[DesertWolf]

Here's 2 more animal walks you can use. As a warning these should only be attempted by intermediate and advanced students.


1)Alligator crawl: http://www.youtube.com/watch?v=zwxl5lpcS-8

1 lap should be from 1 point to next and back again.Do 10-15


2)Dragon walking: http://www.youtube.com/watch?v=xGFvApmaQao

As above do 10-15 laps.
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee

[DesertWolf]

Adding Capoeira


Here are some things from Capoeira that are also good for working out.The first is the foundation of all Capoeira moves:the ginga.

To perform the ginga you should get your legs shoulder length apart with your knees slightly bent and your spine should be straight.From here take your left leg and step back.Take your left arm and have it swing across your body until the hand touches the collar bone/shoulder of the right arm.Next,bring your left leg and arm back into the starting stance then take your right leg and step back with the right leg and swing your right arm across your body until the hand touches the collar bone/shoulder of the left arm.Do this for 5-10min.

These next exercises I found a great video on them and I'll let it guide you.

http://www.youtube.com/watch?v=-L0Zj17MPKw
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee

[mackwell]

before my accident i had a really good work out program. i would run 10-15 miles a day, break, 90-100 push ups 90-100 sit ups, break, 35 pull ups 35 chin ups, break, 260 on bench press 4 sets of 10, break, 80 lb dumbell for triceps 4 sets of 10, break, 275 squats 4 sets of 10 break, grab two 50 lb dumbells and do calf raises 4 sets of 10, smoke break , then the straight up inversion of the lat pull on the machines with 170 4 sets of 10.


**NOTE** my workout routine is for building muscle and getting defined. also it's a work out that you can do with lighter settings and then work up to it. but whatever works for you keep it up. you can only get stronger
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i have a time machine in my apartment. it's essentially a cardboard box and on the side i wrote "time machine" in sharpie.

[DesertWolf]

Well a few of my students from my previous attempt fell off the wagon so I'm back to being the number 1 thing they hate the most.
_________________
“If you love life, don’t waste time, for time is what life is made up of.”

– Bruce Lee