My First Routine :D

[ironman800]

Here is my routine, for TKD... I am 17 and at low level fitness, so I am sticking to this for 3-5 months before moving on to harder stuff.

Please Critique and Thank you :D

• Chest
o pushups 6 sets 15 reps
• Lats
o Pullups 3 sets 15 reps (increase after a while)
• Abs
o Crunches 6 sets 15 reps
• Legs
o Lunges 6 sets 15 reps
o Squats 6 sets 15 reps
o Calf Raises 6 sets 15 reps

---i'll reduce the or increase weight if they are too hard or easy


Cardio everyday for 30-45 minutes

I go to class 3 times a week, and it is basically 45 minutes of cardio so I won't do separate cardio on those days

flexibility training will be as Van Zandt describes it in the flexibility section...but no isometric stretches as I am still growing (I hope O_O)

as for technique, I will focus on one kick everyday (i'll switch it up so i won't get bored)

nutrition will be exactly as described on here:
http://www.scoobysworkshop.com/nutrition.htm


my goals are stronger kicks, endurance, flexibility, body shape, and overall health!

thank you for looking over this! :)

[Mitch]

I know it's different for different folks, but sets of 15 press ups is pretty low on the effort scale whereas 15 pullups seems pretty tough. Similarly crunches and squats easy, lunges initially less so. All from my perspective as a fat bloke mind.

Why just the bodyweight stuff? You'd do better with some free weights if you can get access to them.:)

What style of TKD are you doing? What weight do you fight at?

Mitch

[ironman800]

well, the thing is I can only do bodyweight right now...and as for my weight I am 142 and I am doing WTF TKD

[ironman800]

142 pounds that is...lol

[spherion]

Here is my routine, for TKD... I am 17 and at low level fitness, so I am sticking to this for 3-5 months before moving on to harder stuff.

Please Critique and Thank you :D

• Chest
o pushups 6 sets 15 reps
• Lats
o Pullups 3 sets 15 reps (increase after a while)
• Abs
o Crunches 6 sets 15 reps
• Legs
o Lunges 6 sets 15 reps
o Squats 6 sets 15 reps
o Calf Raises 6 sets 15 reps



my goals are stronger kicks, endurance, flexibility, body shape, and overall health!

thank you for looking over this! :)

i dunno man... if you gain too much muscle on your legs I'm not sure if that would help with flipping yourself everywhichway to deliver the more advanced TKD kicks.

But that bieng said, all the best to ya buddy!

[ironman800]

should I cut something in the leg section? maybe the calf raises?

[ironman800]

oh, i forgot...in the abs section, I am also doing core workouts...so planks and stuff
I will start working obliques using bicycle crunches after I get past this beginner stage
thanks!

[spherion]

should I cut something in the leg section? maybe the calf raises?

umm yeah maybe you should start with cutting out the calves then work your way up. If you have never worked out before your calves should be sore the next day after doing even 10 squats free weight (with proper form and everything)

oh, i forgot...in the abs section, I am also doing core workouts...so planks and stuff
I will start working obliques using bicycle crunches after I get past this beginner stage
thanks!

Work you obliques by doing the exercise meant for it. Oblique crunches.

all the best!

[Mitch]

Don't cut the calves or the squats or the lunges. Look up the thread I mentioned, hit youtube, look at the routines here on MAP. Spend some time looking up plyometrics, both here and on the web in general.

Mitch

[ironman800]

cool, will do...what core exercises should I do btw? or should I do them right now at all?
Sorry, I am a starter in all of this lol.

The only ones I know are plank and side planks, but I don't know how long I should hold them for :P

thank again :D

[Jabby Mcgee]

I am in the middle of something at the moment, so am unable to answer this as fully as i would like. However, the routine you posted, in all honesty, won't really get you all that far. As you are restricted to bodyweight work, I strongly recomend you check out the following two books - Never Gymless, by Ross Enemait; and Building the Gymnastic Body, by Christopher sommer.

Both these books are focussed on bodyweight training and are fantastic resoursec. they are available on the internet as ebooks, or in paper/hardback.

[ironman800]

right, this is only for 3 to 5 months...my fitness right now is low-average
basically, a modification of this body building plan http://www.scoobysworkshop.com/schedbeginning.htm (scroll to bottom of link to see the plan)

and i am going to step it up after that