MY PERSONAL WORKOUT PROGRAM
I've been asked recently by several people what my personal strength and conditioning workout routine is, so that's what we're going to cover today. Although I post a lot of videos and it may seem like I workout every day, I don't. I often film several videos in one day and then post them over different days. Having recovery time is important as well as maintaining balance in your life. Working out is a part of your life, but you can't let it control your life. You are the one in charge. If you don't feel like it on a particular day, its perfectly alright to miss it. Don't listen to liars who say they've never missed a workout in five years or something like that. We're all human and our breaks are just as important as our workouts.
Now as far as structure and scheduling goes, I usually alternate weight training workouts with bodyweight training workouts. It's either done three days a week or four days a week. If its done three days per week, the schedule is as follows.
MONDAY - Weights
WEDNESDAY - Bodyweight
FRIDAY - Weights
Then I take the weekend off and on Monday, it starts with a bodyweight day
If I'm training four days a week, here's how it goes.
MONDAY - Weights
TUESDAY - Bodyweight
FRIDAY - Bodyweight
I then take the weekend off and then start back on Monday. I usually practice martial arts before the workout or I'll do it at a separate time. I almost always practice martial arts on the weekend as well. As many of you already know, I do Combat Saturday videos every week. However I never practice martial arts after a strength workout. Your muscles are pumped up and very tight after a workout, so punching a heavy bag at that time is not advisable.
My workouts change every month or so, but here's an example of what the workouts might look like.
BODYWEIGHT WORKOUT #1 (SUPERSETS)
Chinups supersetted with Dips
Inverted Rows supersetted with Knuckle Pushups
Burpees supersetted with Leg Curls on Stability Ball
Hanging Leg Raises
Ab Wheel Rollouts
BODYWEIGHT WORKOUT #2 (CIRCUIT)
WEIGHT WORKOUT #1 (SUPERSETS)
Dumbbell Bench Press supersetted with Cable Rows
Barbell High Pull supersetted with Arnold Press
Dumbbell Curls supersetted with Clap Pushups
Front Squats supersetted with Romanian Deadlift
Frog Crunch supersetted with Stir the Pot Core Exercise
WEIGHT WORKOUT #2 (8 SETS OF 8 REPS / HIGHER VOLUME)
Incline Dumbbell Bench Press
Bentover Barbell Row
Cable Bicep Curl
Tricep Dips (close grip, parallel bar)
Anyway there's my fitness routine. It's tough but that's how I stay in shape. If you want to give it a try, let me know!