HELP PLZ!!!!

[The-Muay-Thai-Kickboxer]

Ok i have tried alot of forums and nobody will answer so plz help me can someone make me a real effective daily exercise like endurence on day then strength another her is wht i got to work with=

 

Wieght set Focus mitts Small kicking pad and freedom

 

Also what time should i do them?

[markusan]

I like running as a daily endurance exercise. You can run long distances, or fast or both to build up speed and endurance in the legs, sprints for anaerobic capacity. You can use your run as a warm-up.

 

I also like circuit training and you have enough equipment to do it as long as you have a friend to work the focus mits. But I'd also invest in a skipping rope and a clock with a second hand to time your sets..

 

start with

 

1)mobility exercises for a couple of minutes, then a light stretch, calves, hamstrings, quads and hip flexors, but keep it light.

 

2)20 minute run as a warm up or skip for a few minutes.

 

3)harder stretch, sepecially if you've run

 

4)put some good pumped up rock on your cd player (ACDC preferably)

 

5) start your circuit with a minute boxing into the mits.

 

6) down for situps, and maybe throw two punches as you're crunching.

 

7)grab your weights and do walking lunges

 

7)down for pushups

 

back to the skipping to get your breathing rythm back.

 

9)tricep dips on a chair

 

10) tuck jumps

 

11) Kicking practice sets of 10 each leg per technique.

 

12) back to focus mits

 

alternate kicks and punches.

 

finish with a wrm down and good thorough stretch

 

Experiment with the timing, do what you can without killing yourself, and build up gradually over time.

 

Keep a record of what you do each day and for how long. That way you can see your progress.

[JLee]

i run about 4-6 miles atleast 2 times a week to keep in shape and build my endurance

[Vito]

work out with weights at a gym. every day youre there, run on the tredmill.