workout help?

[tdk539]

I'm looking for a light workout, to do on days opposite weight training, that'll help with flexability, endurance, kicks, etc.

so far I've just been doing running jumping jacks, jogging with db's, punching with db's, a bunch of ab exercises and side kick calibrations.

[bushido_man96]

Doing something more specific to kicking might help to improve your kicks and flexibility. Do wall kicks, to hold your balance and keep your leg extended to build the muscles would be good. You can also stand next to the wall, and do side kicks, hold them out, and then raise the leg up and down to build the muscles. When you get really good, try them without the wall.

[tdk539]

thanks, but is there anything I can add for endurance, I'm sick of being tired and sweaty after 10 min.

[bushido_man96]

Typically, endurance work is going to have to be longer duration, middle to high intensity work. Things like jogging/running, swimming, etc. You can do lots of forms reps, too. Basically, it is about sustaining a work load over a period of time.

[NewEnglands_KyoSa]

thanks, but is there anything I can add for endurance, I'm sick of being tired and sweaty after 10 min.

this works killah. you won't believe it, but it does, jump on a treadmill and set the grade(height) to about 12 and set the speed to 3.5(keep moving up as you start to warm up and get into it) and now walk up hill at a fast fast walking pace. usually in about 20 minutes i burn between 250-300 calories and i have a messed up ankle and messed up knees and a messed up back so i can't really run without doing too much damage, the walking is low impact so it won't hurt nearly as much. but it's great for you and will build your endurance you'll feel an endurance change in about a weeks to two weeks worth of doing it. good luck!

[pegasi]

Another alternative for endurance is to ride a stationary bike. You can ride a stationary bike while watching tv, so make yourself a rule that you have to bike while you watch your tv shows, then you exercise when you'd ordinarily just be sitting on your bum. You can probably pick up a used bike affordably, or buy one of those stands that lets you use your regular bike as a stationary bike.

[ShoriKid]

Is bag work an option? I had a friend I trained with who had an insane kick work out for his bag, done nearly nightly. He had progessed to a 1,000 kicks a night with a 5lbs ankle weights. It took him a logn while to build up to that, but he hit it all the time and then wondered why he couldn't pack on any weight despite hard free weight work.

I would warm up lightly, light stretching, with a bit of jumping rope, say 2-3 3min rounds. Then stretch more extensively. Then after a few squats or some jumping jacks to get the blood pumping launch into some kicks on the heavy bag. Pick a reasonable number and work each and every kick you have, from straight, lead leg front, to spinning creasant that number of times. You likely won't make it all the way through without stopping for water or a breather the first few times, but you'll get there. Then you build intensity, then reps. Once you hit the 10-15 rep mark, add ankle weights. Works you kicks, your flexibility, and your cardio. Finish with a couple of 3 minute rounds of hands on the bag at high intensity and you've got a very good work out.

If your trying to save your legs after weights, their are some other things to do. I'd change the reps and skip the ankle weights then. Other than that, it really depends on your level of fittness, the other things your doing to condition yourself. You'll have to taylor any suggestion to fit your own needs.

[James Bullock]

Do timed rounds of just kicking on a bag or shadow(kick)boxing, progress from 1-2-3-4-5 min rounds then do sets of rounds. That will increase your endurance and if you try to progressively kick higher you will gain flexibility as well. This saves time and is more efficient to accomplishing all of your goals.

[yingampyang]

I'm looking for a light workout, to do on days opposite weight training, that'll help with flexability, endurance, kicks, etc.

so far I've just been doing running jumping jacks, jogging with db's, punching with db's, a bunch of ab exercises and side kick calibrations.

Your workout plan atm is good , but you need to concentrate on the kicking more , and make sure that you are doing some type of excerise 7 days aweek.