January 10th Morning workout

Well my neck was still sore from my grappling tournament over the weekend and it wasn't doing the best things for my shoulder either so I went with a SUPER simple morning workout with the most bang for the buck and the least likeley to make anything worse.

100 wall squats

I did
25 hands down
25 hands over my head
25 hands down
25 hands over my head

the main emphasis was on getting now from various foot positions and making sure I kept my posture as upright as possible. No cheaters. Anyway I felt great after I did it despite all the excuses I kept feeding myself before I started, and it only took a few minutes.

On top of that during the day, I did some shadowboxing, stick sparring, stick and knife drills, a few cleans and some Turkish getups but that's just a regular day training for me

January 6th 2012 Morning workout

I was jammed for time again so I made it super quick and simple again.

50 clean and presses with a 63lbs kettlebell

I wish I had more time, but I did what I could and I feel better for it!

The Plank 101-201

Hi all, I keep getting request for exercises and variations ANYONE can do, and well I've got tons of stuff but then I always ask, "What do you have to workout with? Do you have some dumbbells, a stability ball, a jump rope, some bands, a kettlebell, etc" Well that answer changes from person to person from nada to a $5,000 home gym. Well something we all have is a body and a little bit of space, so with that in mind I shot this video to help EVERYONE AND ANYONE get a incredible workout at home, on the road, at the gym, or if you office is quiet enough or you work nights like I used to even at work.

Enjoy!!!

The 20 minute workout

S Ball back stretch: 30 seconds to a minute (just relax on the ball and stretch your back)
Hip circles x5L, x5R
Toe touches x5
http://www.youtube.com/watch?v=31BOLt0Xb-E

Bridge x20
http://www.youtube.com/watch?v=aMLysvqP_Kg

Russian twist x20
http://www.youtube.com/watch?v=Qs1WzB2ZjGU

Toe touches x5
Hip circles x5L x5R
Squat and reach x10
Forward lunge and twist x20
http://www.youtube.com/watch?v=qjEVus2ypwM

Judo pushups x10
http://www.youtube.com/watch?v=Ka1GsprUNUY

Side lunge and chop x20
http://www.youtube.com/watch?v=8uC2UozZpLs

Spider Pushups x10
http://www.youtube.com/watch?v=U4M-cPsRtvo

Reverse lunge and Press x20
T-Pushup x10
http://www.youtube.com/watch?v=SsC1stZ8QfE

Woodchops x10L x 10R
http://www.youtube.com/watch?v=ijmoQcMRe78

1-2 minute Break

Dumbbell swings heavy x10
http://www.youtube.com/watch?v=VtINXsECbQ8
Dumbbell swings light x 15

1-2 minute break

Dumbbell Swings heavy x10
Dumbbell swings light x20

5 toe touches
FINISHED