Push ups, sits ups, back raises, ab crunches etc.

[ahad_the_one]

regarding these excercises when is the best time to do them in a workout program:

A. after main workout and before cooldown?

B. before main workout and after stretching?

C. before warm up excluding stretching?

D. after warm up excluding stretching?

is it advisable to do these excercises after you wake up from sleep?

what is reccommended reps and sets to do for a beginner?

[ahad_the_one]

anyone?

[Epicurus]

I'd like to know myself, I do these exercises after an aerobic workout but before a weight-resistance workout (so I do these things after Muay Thai class or shadowboxing, etc. But before going to the gym).

I never have the energy for this junk in the morning so I usually do it right before I eat supper.

Looking forward to an informed response ;)

[Pitfighter]

I do weighted ab crunches, weighted reverse crunches, straight led deadlifts instead of back raises, and weigthed twisted or windmills as part of the circuit of weight training that I do for my weightlifting days.

On my aerobic days I do ab crunches simulatneosly with reverse crunches and either twists or side bends without weights on my aerobic days as kinda of a cool down slash warm up in between different aerobic routines and as a way of pefecting form and gaging how well I can crunch my abs.

I only actively target my back muscles twice a week and work them as stablizers the rest of the week to keep from overstraining them.

I only really use push ups on days I wanna test my triceps and see how many or high my push ups (if I do jumping pushups). I just didn't find them to useful in steadily increasing my tricep and chest strength cuz you can't vary the increment of resistance as well with push-ups as you can with presses.

I don't really prefer any of these in any particular part of the day I just try to do it whenever I got a free spot in my schedule since my days' schedules vary.

[ahad_the_one]

for a beginner how many set and reps you guys recommend?

[Hapuka]

regarding these excercises when is the best time to do them in a workout program:

A. after main workout and before cooldown?

B. before main workout and after stretching?

C. before warm up excluding stretching?

D. after warm up excluding stretching?

is it advisable to do these excercises after you wake up from sleep?

what is reccommended reps and sets to do for a beginner?

Before a workout at the gym I do this

10 min Warm up (5 mins of skipping and 5 mins of stretching)

Main cardio workout 30 mins to an hour

Weights or body weight exercises (do abs first, then your arms and legs)

Then stretch

At out Taekwondo club we do about 5 mins of sprinting, 5 to 10 mins of body weight exercises, 5 mins of stretching then we start. After our taekwondo session its up to us to do our own cool down.

As for sets and reps im doing 3 sets of 30 with a 15 second rests in between. Note what im doing is for endurance training which is important for martial arts. If you want to you can follow these work outs depending if you go to the gym or have your own weights at home or not.

Resistance training program one: Weights

Leg press or squat
Leg extension
Leg curl
Lat pull down
Shoulder press (free weights)
Seated chest press or pec dec
Bicep curl or preacher curl
Tricep extension or Dips
Chrunches with weight
Hanging knee raises

Resistance training program two: Body weight

Free hand jumping squat
Flutter kicks (Preform this on a platform, a bed is good)
Pullups/chinups
Arm circles
Push-ups or if you are feeling brave handstand push-ups
Dimond push-ups
Air bike
Butt ups
Crunches

I hope this helps :D

[ahad_the_one]

Before a workout at the gym I do this

10 min Warm up (5 mins of skipping and 5 mins of stretching)

Main cardio workout 30 mins to an hour

Weights or body weight exercises (do abs first, then your arms and legs)

Then stretch

At out Taekwondo club we do about 5 mins of sprinting, 5 to 10 mins of body weight exercises, 5 mins of stretching then we start. After our taekwondo session its up to us to do our own cool down.

As for sets and reps im doing 3 sets of 30 with a 15 second rests in between. Note what im doing is for endurance training which is important for martial arts. If you want to you can follow these work outs depending if you go to the gym or have your own weights at home or not.

Resistance training program one: Weights

Leg press or squat
Leg extension
Leg curl
Lat pull down
Shoulder press (free weights)
Seated chest press or pec dec
Bicep curl or preacher curl
Tricep extension or Dips
Chrunches with weight
Hanging knee raises

Resistance training program two: Body weight

Free hand jumping squat
Flutter kicks (Preform this on a platform, a bed is good)
Pullups/chinups
Arm circles
Push-ups or if you are feeling brave handstand push-ups
Dimond push-ups
Air bike
Butt ups
Crunches

I hope this helps :D

so you recommend that i do 3 sets of 30 each for Push ups, sit ups, back raises and ab crunches as a colldown before stretch?

[Hapuka]

yes and no. The best way to do it is: first warm up (stretch, light jog) Main cardio workout, A bit more stretching, Weights or body weight exercises, cool down (light jog again) then stretch. Again for reps and sets, you can do either 3 sets of 30 or you can do (what most people do) 3 sets of 12.

[ahad_the_one]

yes and no. The best way to do it is: first warm up (stretch, light jog) Main cardio workout, A bit more stretching, Weights or body weight exercises, cool down (light jog again) then stretch. Again for reps and sets, you can do either 3 sets of 30 or you can do (what most people do) 3 sets or 12.

is it ok if i do the 3 sets of 12 everyday each for Push ups, sits ups, back raises, ab crunches.

So the best time to do them is before cooldown stretch?

[Hapuka]

Yes. Just as long as you don't hurt yourself. lol just kidding :D . Yeah you can do your 3 sets of 12 each day or every second day. After you are finished remember to do your cool down.