sample routine

[dragonboy]

can anyone give me a sample routine workout for a beginner...? i am talking about a routine from warmup to activity to cool down. I need some help to give me a bit of variation on training. any help is appreciated.

[NuffSpeed]

I aint a personal trainer, but here's one of the ones I do-------
-stretch(aint going into detail here, if you don't know how to stretch,ask your coach or instructor)
-skip rope(mix it up, do forward and backward advance and retreats, side to side, toe taps, heel taps, double jumps, cross arm jumps, and more double jumps until you start to sweat----this loosens up most muscles, start slow and work it up)
-jump squats(squat right down, and jump up touching your knees to your elbows landing and a squat again and repeat----hands up beside your jaw)
-footwork(if you a beginner, put a long staff on the floor, feet on the outside of it, and advance and retreat(2-3 times each way and quicky back and forth, getting used to the line between your feet, otherwise, circle left (side step)the radius of the room about 4 times, then circle right about 4 times(facing the wall and facing inside the room and advance in succesion, and retreat in succession)
-pushups(in between each lap of the footwork, drop and do ten pushups ie. first time do clap pushups, 2nd, do pushups making your thumbs and first fingers into a triangle(working the triceps), 3rd, hands at your mid section, 4th, hands extended out above your head,
-crunches(mix these up with your footwork too, if you are training with other people, count out 25 for each person training)
-more stretching(if you have a partner, do partner leg stretches, if not, just try and stretch what you can)
-more footwork
-(beginner)work each strike or technique about 30 times, ie. jab , get your footwork back to steady, jab again etc..........cross, back to ready, cross etc..... hook etc ...... then do your combos 10 times each, practice your defenses to each strike if you have a partner........
-sprint(do quick footwork or sprints at the end of your workout)
-walk it out to cool down, relax, walk around, throw the odd jab or combo, until you catch your breath, take a minute to think about what you did when you changin and showering, and you just succesfully completed a NuffSpeed beginners workout

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hope that helps

[dragonboy]

thanx

thanx for the reply, that helps me alot. now i dont feel like im going in cirlcles.

[jukado1]

workout routine

Dragonboy: you should always start off with a short warmup to keep from being injured, this can be jumping rope, shadowboxing, footwork drills, or jogging, or any cardio exercise to raise the bodys core tempreture and prepare the body to move fast and hard. then go into a short stretching routine, i start with the neck and try to workout the entire body, BUT don't use this stretch for flexability, but just for injury prevention, your flexability work-out should be the last part of your workout. then start on your fighting/martial arts training session. IF possable always, when working on strikes and kicks make contact with something, ether a bag, focas pads, kicking shield, ect,ect. in your training you will be covering 4 areas. 1. basic techniques, how to hit and kick correctly, with power and speed, and physical conditioning. 2nd. use of basics, how, when, where, why, and with what weapons to what targets ageinst what attacks, and the princaples that make self-defense work. 3rd. sparring, working on timing, control of distance, timing, but with the mentality of fighting, eg, when entering on an attack, altho your not getting a realistic reaction since your not hitting with bad intentions, your still prepared to follow-up with more attacks. the 4th level is full contact training, altho full-contact while not totaly realistic, will teach you somewhat how to react to a real attack. while no training can totaly prepare you for a real attack, you can increase your odds in a real fight. good luck.