My workout - please criticize!

[NaziKiller]

Hey, I've beendoing Muay Thai for just about 2-3 weeks now, but I didn't want to put it there because it's not that relevant. I am 16 years old, and havebeen dieting on and off for the last year.

Pushups: 20, 1 min break, 12, 1 min break, 7, 1-1.5 min break

Situps,fists crossed across the shoulder: 40, fists crossed across the shoulder, 2 min break

Situps where you raise your knees and head and bring them clsoe, grab knees: 30, 1 min break, 30, 10 sec break

Legs in air: 15 secs, 1 min break, 30 secs

Rope jumping - I'm not very good, so I jump in sets until I can get at least to 20 for 5 times, try to stop as least as possible

Shadowboxing - 15 minutes with 0.5 KG weights on wrists

Is this ok? Is this too little? should I add anything?

[Ikken Hisatsu]

get rid of the weights on your wrists.

[Hiroji]

mmm im no fitness guru but when ever im doing pushups and situps i never count. I find it best to just do them till i fail otherwise i dont see the point in doing say 20 then stopping if i can do more.

I guess it all depends on your fitness level now. If you fininsh your workout without breaking a sweat then you need to change it! :p

also you could add running to your training.

[Combatant]

Throw in a load of burpees, some chins, and some bodyweight squats-progressing to pistols and you will have a pretty sound routine.

And like iken said...ditch your mums wrist weights, they'll do more harm then good. :p

[ItalianStallion]

mmm im no fitness guru but when ever im doing pushups and situps i never count. I find it best to just do them till i fail otherwise i dont see the point in doing say 20 then stopping if i can do more.

I guess it all depends on your fitness level now. If you fininsh your workout without breaking a sweat then you need to change it! :p

also you could add running to your training.

I find it alot easier to know if I'm gaining anything if I do a set amount of reps or time myself.

And to the OP, if you could add some weights, it'll be great. Stuff like bench, pullups, squats, deadlifts, dips.

[Jackdaw]

I'm noticing a dire lack of weight exercises, so I'll assume that's intentional. I'd recommend adding some weighted resistance or a decline for those sit-ups and replacing that second lot of modified sit-ups with medicine ball twists for you obliques. That would add some great core strength, essential for Muay Thai, quicker than bodyweight crunches.

Although shunned by some martial artists, I would recommend some resistance training. The idea that weight lifting makes you sluggish is only partially true, it depends how you lift. If you were to use explosive power sets and compound movements, you'd improve striking power rather than slow down. I can't recommend a program at this stage, but you generally can't go wrong with olympic lifts, such as power cleans.

[TheMachine]

Make sure you have bodyweight squats, burpees, pushups and pullups in there.

[Dragon Brush]

IMO, it would be better to break your 15 min shadowboxing up into at least 3 five minute intervals. That way you can train more intensively. Also, like everyone said, lose the weights; they'll kill your elbows.

A good way to add some OOMF to your abdominal exercises would be to use those little weights on your ankles and doing various leg raises and reverse crunches (i.e.- bending your legs into your body during the crunch instead of raising your torso).

[NaziKiller]

Thanks, you've been a lot of help. The one who said I don't haev any weight training because I don't have any weights, that's correct. Forgot to mention that I don't have any weights at home (and gym is expensive) but I'm trying to snatch a pair of little 2-4 KG weights from my friend :p . So no more using weights on my arms, using weights on ankles while doing leg raises, adding running (wanting to do it for a long time, but I despise running), and definetly get more training accesories.

On that same note, I'ev been reading a bit of the forum and there are some stuff that I have no idea what they mean, like burpees, deadlifts, Turkish get ups, chin ups and such.

[ItalianStallion]

On that same note, I'ev been reading a bit of the forum and there are some stuff that I have no idea what they mean, like burpees, deadlifts, Turkish get ups, chin ups and such.

http://www.crossfit.com/cf-info/excercise.html

All the mentioned exercises are all here =)
cept chin ups...which are the same as pullups...but with palms facing you