The Schedule

Sunday: May 27, 2012/June 3, 2012*
Warm Up
        Complete 1:30 minute of each exercise.

• Knee Highs
• Burpees
• Mountain Climbers

Dynamic Stretches

          See Video


Work Out
     Set timer for 10minutes. Do 5 repetitions of each exercise. Mark down how many sets were completed (a set is equal to 1 full repetition of each exercise completed).

• Clapping Push Ups
• Catepillar Push Ups
• Declined Push Ups
• Dive Bomb Push Ups

      Set the timer for 1 minute. Do one set of each.

• V Ups
• Dips (for those who are unable to do dips due to injuries, do a frog stand)
• Cherry Pickers

      Count the reps you do per set. You may do multiple sets.

• Assisted Handstand Press

Monday: May 28, 2012/June 4, 2012*

Warm Up

       Complete 1 minute 30 seconds of each

• Burpees
• Lunges
• 4 Corner Shuffle

Dynamic Stretches
          See Video


Work Out
     Complete 1:30 minute of each exercise. You may note repetitions of certain exercises such as Sit Ups or Cherry Pickers, if desired. 

• Default Sitting Position
• Knee to Chest
• Supine Bicycle Kicks
• Cherry Pickers
• Sit Up Alternates (touch right hand to left foot, left hand to right foot)
• Superman Rowers
• V Ups
• Flutter Kicks
• Hollow Rocks
• Sit Ups

      This is ten exercises spanning 1:30 minute each. You should rest no more than 30seconds. Also, for the first nine exercises you will be in the continuous default sitting position, never grabbing your knees or laying down. To rest, bring your knees to your chest and extend your hands past your feet without holding your knees. This will enable you to recover. Laying down will only hurt your progress, not help you catch your breath.

Tuesday:   May 29, 2012/ June 5, 2012*

Warm Up
        Complete 3 sets, each exercise lasting 30 seconds.

• Ski Shuffle
• Foot over Chair
• Side to Side Lateral Squat Jumps

Dynamic Stretches
          See Video


Work Out
     Set timer for 15minutes. Do 5 repetitions of each exercise. Mark down how many sets were completed (a set is equal to 1 full repetition of each exercise completed).

• Plank- Alternate Arm, Leg Pulls
• Pistols (5 each leg)
• Burpees
• Switch Hop Lunges (5 each leg)
• Mountain Climbers (10 each leg)

Wednesday:   May 30, 2012/ June 6, 2012*
        REST DAY
  Dynamic Stretching is recommended.


Thursday:     May 31, 2012/ June 7, 2012*

Warm Up
        Complete 3 sets, each exercise lasting 30 seconds.

• Knee Highs
• Broad Jumps
• Ground Kongs

Dynamic Stretches
          See Video


Work Out
     Stop watch at the ready, begin these exercises for time. Rest approximately 2 minutes between each.

• Sprint 40 meters
• Sprint 60 meters
• Sprint 80 meters
• Sprint 100 meters
• Sprint 80 meters
• Sprint 60 meters
• Sprint 40 meters

     Use Google Maps on the Satellite setting to map out the distances if needed. Bring objects to mark each spot based on visual reference points from the satellite images. Use your phone or a stop watch to mark time.
Friday:      June 1, 2012/ June 8, 2012*

Warm Up
        Complete 3 sets, each exercise lasting 30 seconds.

• Knee Highs
• Lunge Hops
• Mountain Climbers

Dynamic Stretches
          See Video


Work Out

     Complete 1:30 minute of each exercise. You may note repetitions of certain exercises such as Sit Ups or Cherry Pickers, if desired. 

• Default Sitting Position
• Forward Plank Position
• Ball Shift Push Ups
• Left Plank Position
• Cherry Pickers
• Right Plank Position
• Clapping or Ledge Push Ups
• Flutter Kicks
• Quadrupedal Movement (front, back, right, left 15 seconds each)

     This is ten exercises spanning 1:30 minute each. This means that you should rest no more than 30seconds maximum.


Saturday:    June 2, 2012/ June 9, 2012*
       REST DAY
 Dynamic Stretching is recommended.

Questions, Comments, or Concerns please ask. I will have a video of Dynamic Stretching Routine up shortly, as well as a comprehensive explanation of some of the more specific exercises.

Workout Foundation

Sunday through Saturday

     Sunday is the beginning of the week, Saturday the end. So then, the schedule will be set up according to this layout. This is in contrast to the widely accepted Monday through Sunday week schedule. Day 1 will be on Sunday and not Monday.

Sunday:     upper body and core training

Monday:   intense core training

Tuesday:   lower body and core training

Wednesday:   REST, stretching

Thursday:  sprint and plyometric training

Friday:      intense core and plyometric training
Saturday:   REST, stretching

Work Out Setup

• 15 minutes of warm up exercises and dynamic stretches
• 15 minutes of work out routine
• Static stretching

Warm Up Exercises

     May include but are not limited to

• Burpees
• Lunges
• Box Jumps
• Broad Jumps
• Ground Kongs
• Quadrupedal Movement
• Caterpillars
• Knee Highs
• Squat Thrusts
• Heel to Butts
• Ski Shuffle
• 4 Corner Shuffle
• Mountain Climbers

Warm Up

     These are done prior to any stretches or exercises to the effect of elevating the heart rate, circulating the proper juices and lubricants, and is commonly achieved when a healthy sweat has been broken.

Dynamic Stretches

     These are stretches which use momentum to warm and stretch the muscles comparable to stretching a rubber band. This is done in correlation to rotating the joints after a slight warm up has been completed. This insures a dramatic decrease in injury and the use of the muscles with 100% efficiency. 

Static Stretches

     These are stretches which are held in a singular position without moving but with proper breathing techniques for the purpose of relaxing the muscles used. This dramatically decreases the chance of the muscles healing in a constricted fashion, increases the flexibility and mobility of said muscles, and decreases the chance and severity of soreness. These are not to be done prior to warm up or static stretches as it would be comparable to bending a frozen hot dog. The muscles will be over extended and may lead to injury.

Breathing

     This is a crucial part of any type of stretching or work out routine. It is important to have control over breathing at all times, as proper circulation of oxygen through out the body is key to efficiently exercising. The muscles must have a sufficient flow of oxygen to be able to perform and heal.

How to breathe:

     One should breathe deeply for approximately 3-5seconds and exhale slowly for 2-4seconds. Short, shallow breaths are not good, as they can cause more damage to training and the body. Too long of a breath can offset your respiratory balance which often results in a reversion to short, shallow breaths and commonly causes a lack of oxygen flow to the body.

     A great practice to get into the habit of is to flex the entire abdomen, begin inhaling, expand the lower abdomen, allow the air currently being inhaled to travel upward, expand the rib cage, and begin exhaling with reverse abdominal movements only when the abdomen and chest are completely filled with air. This will insure a proper amount of oxygen intake and aid in breathing control during intense exercises.  

     When to breathe is a common issue. If doing an exercise such as Knee Highs, one could begin a steady breathing pattern prior to starting, continue it through the exercise, and bring it to an end shortly after the exercise has ended. The respiratory recovery rate should be pretty substantial and often is noticeable.

     When doing a static stretch such as the Cobra/Serpent/Cat Stretch, one could begin a deep inhalation prior to movement, begin exhaling slowly during the dip into position, and finish the exhalation once in position. From here one could breathe with a steady pattern, during each exhalation relaxing the body more and more for a better stretch.

The Benefits:

• Respiratory Recovery Increase
• Efficient Oxygen Circulation
• Stamina Increase
• Lung Capacity Increase
• Respiratory Strength Increase
• Endurance Increase

Fitness Progression

This will be the record of my Fitness Progression and accomplishments.

Concerning Myself:

     Mainly, I work out in a small apartment as I care for my 14 month old child. I have a healthy social life and obligations. I don't own weights or a gym membership. The work outs and resources available to me are minimal but efficient. In my experience, there are no excuses for not being able to accomplish something. If it seems impractical or unavailable to the individual then that individual needs to put forth the effort to achieve the goal, making it practical/available. It is directly related to the amount of effort one wants to put into the goal. 

Current Standing

 5ft 10in, 199lbs holding with 5lbs flux, 23yr, male
 diet- healthy (weight watchers)
 2mile run - 18minutes>
 Fitness outlet(s)- Parkour (once to twice a week), Kung Fu (twice a week), at home conditioning (occasional)

STRENGTH GOALS

• 10rep Handstand Press
• 30sec Free Handstand
• 05rep Planche Push Up
• 05rep Muscle Up on bar
• Frog stand to Handstand
• 10rep 200# Squat
• 10rep 180# Bench
• 10sec Front&Back Levers

STRENGTH ANALYSIS

I will be start the work out routines light and gradually increase them each week. This will properly assess capabilities and weaknesses.

STRENGTH ROUTINE

I will spread this out so that it is 3 or 4 Counted to 2 Timed.

Counted:

• Handstand Press
• Planche Push Up Progression
• Squats Progressed to Weighted Squats
• Dips Progressed to Weighted Dips
• Lever Progression Front&Back
• Bench Weight Progression (Applicable when gym is acquired)
• Climb Ups and Barred Muscle Ups (Applicable when suitable bar/wall available, means to getting rings soon)

Timed:

• Handstand Assisted to Free Standing
• Frog Stand
• Front&Sides Plank
• Default Sitting Position
• L Sit
• Dead Hang Each Hand

FLEXIBILITY GOALS

• Full Side Splits
• Full Front Splits
• Full Butterfly Stretch (Head and knees on the ground)
• Extended Back Bridge
• Resting during Shin Stretch

FLEXIBILITY ANALYSIS

I will post photos of my current abilities in the near future.

FLEXIBILITY ROUTINE

• Splits (front/side)
• Butterflies
• Front Leg Stretch     
• Shin Stretch     
• Back Bridge     
• Joint Rotation
• Front Bridge
• Prayer Stretch
• Pressing Stance
• Cobra
• Standing Leg Stretches/Balancing Work

Concerning fellow fitness peers joining the Workout Schedule and Progression Updates:

     You will need to post your standings, your goals (easiest to copy the layout I posted and change the individual goals as needed), and continuously post according to the progression and schedule.

     Any suggestions, clips, tutorials, comments, or questions are welcome as the fitness progression proceeds.

Train Safe, Train Smart, Live Free

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Edit: Saturday, August 11th, 2012:

   Approximately 1 year from purchase. Worn out from Parkour, Kung Fu, and frequent use. Thank you Feiyues for being a $15 pair of shoes with the quality of an $80 pair of shoes.