Savanah's New Hardcore Workout Journal

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Snowflake277
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Posts: 4
Joined: Sat Mar 17, 2012 6:12 am

Savanah's New Hardcore Workout Journal

Post by Snowflake277 »

So I've just designed a new workout that I already know is gonna kick lol. I'm super excited to see the results it'll bring. I'll post updates often to let you guys know how I'm doing! I look forward to your feedback! I'm gonna post pics of what I look like now so you guys can compare them to the pics to come!
Anyways, here's workout schedule. It incorporates a lot of heavy bag work, so thats what the kicks and all that are. And anything with a * next to it, is explained at the very bottom. Let me know what you think!

Monday -

2 rounds of jump rope - 1 min rounds, 30 seconds rest

Daily pullups, pushups, and crunches

Kick Run Through Drill*
Rest 30 seconds

Upper Body Interval*
Rest 1 minute

Kicks Precision Drill*
Rest 30 seconds

Punches Precision Drill*
Rest 30 seconds

Three Count Drill*
Rest 1 minute

Punch Out Drill*
Rest 30 seconds

Kick Pyramid Drill*
Rest 1 minute 30 seconds

Run Through Drill*
Rest 1 minute

2 minutes on the speed bag



Tuesday -

2 rounds of jumping jacks - 1 minute rounds, 30 seconds rest

Daily pushups, pullups and crunches

2 minutes on speed bag

Kick Run Through Drill*
Rest 30 seconds

Flip tires for 1 minute

Burpee Knees * 10 reps
Rest 1 minute

Three Count Drill*
Rest 30 seconds

Spartacus Skipping*



Wednesday -

2 rounds of jump rope - 1 minute round, rest 30 seconds

Daily pushups, pullups and crunches

8 squats
8 leg lifts
8 calf raises
8 side leg raises
8 hip circles
8 90/90s
8 hyperextensions
Rest 1 minute

Kick Run Through Drill*
Rest 30 seconds

5 right one legged squats
5 left one legged squats
5 squat jumps
5 burpees
Rest 1 minute

Spartacus Skipping*



Thursday -

2 rounds of jumping jacks - 1 minute rounds, 30 second rest

Daily pushups, pullups and crunches

8 bench dips
8 wrist circles
8 burpees
Rest 30 seconds

Upperbody Interval*
Rest 30 seconds

1 minute plank
Rest 30 seconds

5 snowmachine bicep curls*
rest 1 minute

10 1-2 drills fast
rest 45
10 1-2 drills with perfect form
rest 20
10 1-2 drills maximum power
rest 1 minute

2 minutes on the speed bag
rest 30 seconds

Bear Crawl 30 seconds
Crab Walk 30 seconds
Crocodile Walk 30 seconds
Rest 1 minute

Spartacus Skipping*



Friday -

2 rounds of jump rope - 1 minute rounds, 30 seconds rest

Daily Pushups, pullups and crunches

5 inchworms
5 tuck jumps
5 mountain climbers
5 burpees
30 second plank
rest 1 minute

5 L-Seats
5 Bycicles
5 Flutter kicks
5 Russian Twists
5 laying leg raises
Rest 1 minute

5 hanging leg raises
rest 30 seconds

Burpee Knees* 5 reps
rest 30 seconds

5 vertical leg crunches
5 straight arm crunches
5 reverse crunches
rest 1 minute

Clinch Knees 5 per side
Rest 30 seconds
Side Knees 5 per side
Rest 30 seconds

2 minutes on speed bag


Saturday -

2 rounds jumping jacks - 1 minute rounds, 30 seconds rest

Daily Pushups, pullups and crunches

Run Through Drill*
Rest 1 minute

5 box jumps
5 side to side box jumps
5 tuck jumps
5 around the worlds
Rest 1 minute

Spartacus Skipping*
Rest 1 minute

Three Count Drill*
Rest 30 seconds

2 minutes on speed bag


Sunday - REST

And now I will explain all the drills and what not

Kick Run Through Drill-
5 Right Leg Kicks
5 Left Leg Kicks
Rest 30 seconds
5 Right Body Kicks
5 Left Body Kicks
Rest 30 seconds
5 Right Head Kicks
5 Left Head Kicks


Upper Body Interval -
Throw a series of rapid punches at the bag for 15 seconds, then rest 15 seconds. Repeat for 2 minutes.

Kick/Punch Precision Drill -
Place 3 pieces of duct tape on the bag. Strike the targets rapidly in succession without missing once. Repeat for 1 minute.

Three Count Drill-
Perform a right kick, left hook, right cross combo.
Next a left kick, right cross, left hook combo.
Then a right kick, left cross, right hook combo
Repeat for 1 minute

Punch Out Drill-
Punch the heavy bag at top exertion for 1 minute. Be fast but keep good form.

Kick Pyramid Drill-
Perform 1 right roundhouse, then 2, then 3, then 4, then 5, then 4, then 3, then 2, then 1
Then repeat with the left leg

Run Through Drill -
5 Swing Right Elbows
5 Swing Left Elbows
Rest 30 seconds
5 Right Jabs
5 Left Jabs
Rest 30 seconds
5 Right Front Kicks
5 Left Front Kicks
Rest 30 seconds
5 Right Hooks
5 Left Hooks
Rest 30 seconds
5 Right Side Knees
5 Left Side Knees
Rest 30 seconds
5 Right low Kicks
5 Left Low kicks
Rest 30 seconds
5 Right Straight Knees
5 Left Straight Knees
Rest 30 seconds
5 Right Uppercut Elbows
5 Left Uppercut Elbows

Burpee Knees -
Do a burpee then come up and knee the bag, alternating knees

Spartacus Skipping (Jump Rope) -
Side to Side - 30 seconds
Alternating Leg Splits - 30 seconds
Left Knee Raise - 30 seconds
Right Knee Raise - 30 seconds
Alternating Knee Raises - 30 seconds
Jumping Jacks - 30 seconds
Regular 2 foot hops - 30 seconds
Twisting Side to Side - 30 seconds
Fighters stance - 30 seconds
Squats Bunny Hops - 30 seconds
Sprints - 30 seconds

Snowmachine Bicep Curls -
I don't have access to a gym, so as heavy weight training, I lift snow machine, in a bicep curl movement.

Thanks for reading, let me know what you think! Any advise or tips would be great, as this is the first workout program I've designed. I plan on adding more reps and doing longer rounds every week, besides these first 2.
Snowflake277
STARTING OUT
Posts: 4
Joined: Sat Mar 17, 2012 6:12 am

Re: Savanah's New Hardcore Workout Journal

Post by Snowflake277 »

Can't figure out how to post pics.. :( Anybody care to enlighten me?
musculArgirl2
VETERAN
Posts: 1919
Joined: Sun Jul 31, 2011 12:27 am

Re: Savanah's New Hardcore Workout Journal

Post by musculArgirl2 »

go to a website like photobucket.com upload your image there and they should have like a link once you upload that starts with img.

copy and paste that link in your journal. That's how i do it. :) there might be an easier way but that's how i've always done it. :)

PS. Nice workouts!
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Boss Man
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Joined: Sat Nov 25, 2006 3:27 pm

Re: Savanah's New Hardcore Workout Journal

Post by Boss Man »

With the workouts, you might want to consider another day off in the week. I'd suggest either Wednesday or Thursday and re-jig the weeks workouts accordingly to factor this day in.

I think you might be doing a little too much and what I suggested means 2-3 days of training, then either 2 or 3 days training after an off day, depending on if you did 2 or 3 days straight at the start of the schedule :).
Athene
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Posts: 745
Joined: Wed Jul 21, 2010 6:56 pm

Re: Savanah's New Hardcore Workout Journal

Post by Athene »

Love this thread so far!!
Christianbirch
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Posts: 7
Joined: Fri Jan 04, 2013 1:34 pm

Re: Savanah's New Hardcore Workout Journal

Post by Christianbirch »

Sounds amazing. I might have to adapt! :wink:
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