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what I got out of this article:
Don't: over train, drink more water, eat healthy, dont go crazy on circuit training.
Do:
Combine with sprints and 1 or 2 circuits a week. Don’t over emphasize circuits. Focus on rest/recovery, good diet and sleep.
1. Deadlifts
2. Single arm farmers walks
3. Floor press
4. Jump squats
5. Hamstring curl
6. Sit ups
7. Neck harness
sample workout:
-Jog/sprint
-40,50,60 lb dumbbell: single arm farmer walk n 4 squats
-185 deadlift 5x5
-kb two 24kg farmer walk 3x around gym
- leg curls 3 x 10 50 lb
-200m sprints 4 x
-ab 200 ab exercises- sit up, superman, twisters, cherry pickers, belly ups.
มวยไทย และ ศิลปะป้องกันตัว Punches beat kicks,Knees beat punches,Elbows beat knees,Kicks beat elbows.ฝึกฝนอย่างแข็งขัน,ฝึกฝนอย่างชาญฉลาด,ฝึกฝนอย่างเป็นประจำ,...โดยไม่มีข้อแก้ตัว=train hard, train smart, train regularly, and make no excuses.*always consult doctor before starting any exercise program.
taijimasters
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