Okay, I'll write down my training.
Daily workouts:
-an hour of Wii fit(twice daily when I wake up and before bed), I do each of the yoga and strength training exercises once.
-30 mins of interval training where I jog for 1 min, run 1 min, then walk 1 min.
Abdominal workout:
Waist twist - 4 sets of 70
Sit up twist - 4 sets of 20
Leg raise - 4 sets of 20
Leaning twist - 4 sets of 50
Roman chair - 1 min
Leg raise - 1 min
Side bend - 1 min
Sit up - 4 sets of 20
Leg raise - 4 sets of 20
Side bend - 4 sets of 20
Forearm workout(I use 12 pound dumbells):
Underhand wrist curl - 4 sets of 17
Overhand wrist curl - 4 sets of 12
Leverage bar curl(A) - 4 sets of 15
Leverage bar curl(B) - 4 sets of 15
Reverse curl - 4 sets of 6
Wrist roller - 4 winds
Leverage bar twist(a) - 3 set 10
leverage bar twist(b) - 3 set 10
Finger lifts - 10 sets of 2
Dumbell rotation - 5 sets of 5
Leverage bar - 3 sets of 10
extended leverage bar - 3 sets of 10
Reverse curl - 4 sets of 10
Flexor wrist curl - 3 sets of 10
extensor wrist curl - 3 sets of 10
Wrist roller once
Finger lifts 10 each
Circuit training:
Overhand pullup, 30 seconds.
Seated leg press, 30 seconds.
Standing leg thrust, 30 seconds.
Shoulder press, 30 seconds.
Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs.
Alternating curl, 8-12 reps each arm in 30 seconds.
Standing Unilateral Horizontal Arm Adduction, 30 seconds.
Bench press, 30 seconds.
Squat, 30 seconds.
Lat pulldown behind neck, 30 seconds.
Triceps push-down, 30 seconds.
Cardio (Run) full pace, 1 minute, 30 seconds.
Wrist roller, 1 minute.
Neck flexion/extension/rotation, 1 minute.
Semi daily workouts:
(Tuesday, Thursday, and Saturday):
Squat: 3 set of 10
French Press: 4 sets of 6
Incline Curl: 4 sets of 6
Concentration Curl: 4 sets of 6
Push-up: 3 sets of 10 (Weighted)
Barbell Curl: 3 sets of 8
One-Armed French Press: 3 sets of 6 to 8 reps
Dumbell Circle: 4 sets of as many reps as possible.
Reverse Curl: 4 sets of 6
Wrist Curl: 4 sets of as many possible
Reverse Wrist Curl: 4 sets of as many possible
Sit up: 5 sets of 12
Calf Raise: 5 sets of 20.
(Tuesday, Thursday, and Saturday):
Clean and press: 2 sets of 8
Squat: 2 sets of 12
Barbell pullover: 2 sets of 8
Bench press: 2 sets of 6
Good Morning: 2 sets of 8
Barbell Curl: 2 sets of 8
Sequence 1a Monday, Wednesday, Friday:
Rope jumping, 1 minute.
Forward bend, 1 minute.
Cat stretch, 1 minute.
Jumping jack, 1 minute.
Bodyweight squat, 1 minute.
High kick, 1 minute.
[one minute rest]
Sequence 1b, Monday, Wednesday, Friday
Waist twists, 1 minute.
Palm up curl, 1 minute.
Roman chair, 1minute.
Knee drawing, 1 minute.
Side bending, 1 minute.
Palm down curl, 1 minute.
Sequence 2a, Tuesday, Thursday, Saturday
Groin stretch, 1 minute.
Side leg raise, 1 minute. (Hold each side for 30 seconds)
Jumping bodyweight squat, 1 minute.
Shoulder circling, 1 minute.
Alternate splits, 1 minute.
Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.)
[one minute rest]
Sequence 2b, Tuesday, Thursday, Saturday.
Leg raise, 1 minute.
Reverse curl, 1 minute.
Sit up twist, 1 minute.
Leverage bar twist, 1 minute.
Alternate leg raise, 1 minute.
Wrist roller, 1 minute.
Okay, I also do 100 push ups, dips, pull ups with hand close together, pull ups with hands wide, every four days.
This stuff doesn't even count the isometrics, martial arts training, or weaponry training that I do.
I also do stretching, lots and lots of stretching that I can't write down, too much of it.
You want to be a ninja with me?
