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Body weight exercises for home

September 22, 2009 on 6:57 pm | In Strength/Cross training | No Comments

Been laying low…i trained for a smoker fight which the event was cancelled due to not enough interest and competitors. In the 6 weeks of training i managed to get a shin splint from over training.

so just doing some home training and Tai Chi and internal stuff for now….

the leg stuff doing pretty lightly with low repetitions-

Burpies
Push ups
Back bridge
Neck bridge- front and back
Crunches
Hindu squats
Wide push ups
Scissors- (abs)
Bicycles-opposite knee/elbow- (abs)
Side strides
Wall sits (with iron shirt breathing)
Mountain Climbers
T-push ups
Side obliques (abs)
Alternate arm push ups
Supermans
Jump horse stance
Hindu push ups
Leg raises
Belly-ups
Lunges/Sampson stretch
Hamstring curls
Close body fist push ups
V-ups
Punch sit-ups
Clap push ups
Jump switch lunges
Squat kicks
Planks and Side planks
One leg squats
Cherry pickers (abs)
Ankle grabs (abs)
Jack knifes
Knee-elbow jack knife
180 jump horse stance
Box jumps
Bouncy push ups
Seated raises- kick both legs and hips up

Bhassler wrote:Neijia-boxer,
“You come up with some tremendous training lists– how much time do you spend daily, and how do you break it out between skill and conditioning?”

Well like i mentioned, I’m injured right now so i am not doing any weight lifting, track circuits, equipment workouts, or even regular class at the MMA school. I only spend about 2.5 hours on average when I do. one in morning, one in evening with high intensity. usually 5-6 days a week.

my coach had my workout as following pre-fight training schedule:

Sun. Taiji/Bagua in park* , evening- fight team
Mon. – afternoon- Strength and conditioning day
Tues- morning fight team training, evening- optional**
Wed.- morning- boxing, evening- sparring
Thursday- morning- fight team, evening- strength and conditioning
Fri- off/rest
Saturday- morning- taiji in park , afternoon- sparring
*- my MMA teacher didnt schedule Taiji, that was my own choice
**-optional- usually regular Muay Thai or Boxing class.

right now just an hour or so a day usually morning before work and some after job internal training like solo form to rehab the leg. I’m in a meditation phase right now with more prolonged sitting and reading of Buddhist and Taoist texts.