Home Gym Workout schedules. Got one?

[Jeff]

Looking for a who does what & how often on a home gym...

[zeroice]

hey, I do a 1 1/4 hr martial arts exercise routine twice a week. the results are super. it increases strength of core muscles that are not used in daily activity. Not only is your flexibility increased, but your strength at the extreme ranges of motion. I have been doing this exercise for 1.5 yrs and I feel that I must share it with the world :)

I also ride the road bicycle around 100 mi/week for endurance.

The martial arts exercise can be generally "catagorized" (not sure if thats the word i want to use) as "resistance to momentum/inertial of your limbs (arms and legs) where the joints are mostly in tension and not compression. Some of the major muscles that are developed are the lumbar, internal & external intercostal, int & ext oblique, quads, hamstring. The 1st 3 muscles that I mentioned are the muscles that support the skeletal structure, where with proper & equal (left & right sides) development, the spine will align and and slipping of spinal discs will be prevented, much like equal tension of spokes on a wheel, if they are not tensioned equally, the wheel will colapse upon impact; the same goes for the spine.

I teach this class at a ballys gym every saturday.

These exercises come from woshu (shaolin monkey & crane style), tai-chi, a some yoga. These are the preliminary exercises that are conducted by shaolin monks prior to practicing or engaging in combat skills.

I can go on and on and on talking about it... I plan on working on a video to sell, but have not had the time to make one; I hope it comes about this summer.

Anyways, I will be in daytona next week and if anyone is interested in seeing this exercise, I will be happy to give a demonstration and share my knowledge. I will arrive in daytona on wed and will do the team hammer practice, look for Steel City Racing MA am#101.

[Speedballer347]

Looking for a who does what & how often on a home gym...

Bench 315 for a couple, then squat 405 for a few, row 315 for a half dozen...then I'm done. 20 minutes :)

[pmoravek]

If you're throwing around 315 on the bench you're a beast Dude!!!! ;D

There are a couple of really compact little routines you can do. A lot of it would depend on what kind of Home Gym you have. How old you are. What kind of cardio you are doing...and so forth.
(I sell that stuff for a living)

Generally speaking you want to start with larger muscle groups and work your way toward the smaller ones.

[james-redsv]

From my experience with home gyms its easier to sit on the couch and watch tv or play on the internet, especialy after a hards days work, than it is to drag your butt to workout. ;D Who has time to workout anyway? Seems like nobody sleeps anymore. ???

[tstruyk]

found a gym 5 mins from the house... no sign up fee, 24.99 p/m

I go in the mornings from 7-8:30 M-F...  m-w-f I do circuit training 12 stations 4 times.  T-Th heavy cardio combined with full torso cicruits (stomach, torso rotation and lower back).  Home workouts dont ever get done in my house... but the elipitical makes a GREAT clothes rack!!!  

[zeroice]

some of you guys just have no spirit..... :-/

beware, w/o good flexibility, you will get injured when you go down, bones will break and tendens will tear...

[tstruyk]

very true!!  also initially flexibility will reduce power... over time flexibility allows for more power.  you CAN have both.  I am really just searching for endurance... hence the circuit work  ;D  post workout stretching for 15-20 mins is the norm for me.

I would like to get into the whole martial arts thing... just dont have the desire to do it full bore.  Would rather do what I know... I fear change!!  :o

[Speedballer347]

Right on w/ the flexibilty.  I used to be into bodybuilding and did a lot of fascial stretching.  Was a long time ago, since I stretched...and my body explodes everytime I crash.
Maybe I need to start stretching  :P

As far as maritial arts goes... too much time to invest, and I got a hella powerful sucka punch anyway ;D

[r1owner]

Mine consists of chasing my 2 year old around the house.... does that count?  Maybe that's why I don't do 30 minute races any more...

Oh yeah, and the occasional paintball day too...

[K3 Chris Onwiler]

hey, I do a 1 1/4 hr martial arts exercise routine twice a week. the results are super. it increases strength of core muscles that are not used in daily activity. Not only is your flexibility increased, but your strength at the extreme ranges of motion. I have been doing this exercise for 1.5 yrs and I feel that I must share it with the world :)

I'd be very interested in this.  About 10 years ago, I blew a disk and had corrective surgery.  I can't hold a chiropractic alignment worth a damn any more, and I'm often in enough pain when I get home from work that I don't want to work out.
Steelcity, do you think you could just stand in front of a video camera and do what you do when you teach the class?  I don't care about production values, but I'd really like to give your routine a try.
Please shoot me an e mail at racerk3@aol.com.  Thanks!

[zeroice]

hey K3...

Steelcity, do you think you could just stand in front of a video camera and do what you do when you teach the class?  I don't care about production values, but I'd really like to give your routine a try.

not sure if i can do that, I do have a few demo tapes, but I would be hard pressed at this time to expose the knowledge on physical media. As much as I'd like to share it, I must protect the knowledge as it is not yet copyrighted or whatever I must do (I am not a patent lawyer so I dont know these things) but I do know that this exercise routine is highly benificial with a minimum effort and that I would like to capitalize on it.

But I will be at daytona next week and will be glad to show the exercise a few times (not a few times in the same day), perhaps a segment in the morning, and a segment in the afternoon. I'll be in daytona on Wed and will be there for the team hammer practice.

I did not put the routine together, but I did improve some aspects of it, thus I must credit my Siberian friend for conducting the extensive research into sports medicince with his strong martial arts background roughly 15 yrs ago back in the motherland. My Siberian friend will also be present on friday to help in the pits for the team challange, so keep an eye out, and he will be glad to share his knowledge as well :)

For you other guys out there, this is not full blown martial arts, it is the martial arts preliminary exercise that is conducted to develop the core skeletal muscles, particularly those that support the spine and create a safe distance between the discs for the nerves to pass and minimize compression on joint (spine, hip, knee, and shoulder) cartilage, and return the skeletal structure to its youthful posture. You may consider this an injury prevention and body alignment gymnastics exercise. It is not a stretching exercise such as yoga, although some (very few) elements of yoga are incorporated, it is in essence a dynamic motion exercise; stretching on the other hand is most often static and compressive to the joints and can cause damage in the future. Since this exercise is dynamic motion, the flexibility follows by developing the strength at the extreme ranges of motion.

Conducting this exercise on a regular basis of at least once a week will insure a youthful strength and flexibility far into the old age where most people suffer stiff joints etc. (where they attribute that stiffness to arthritis etc.) thurthfully, the stiff joints and loss of mobility at old age is due to inccorect use of the joints for an extended amount of time such as the highly damaging compressive execise of weight lifting, not that you should not lift weights, but that an equilibrium must be attained.

always remember that the true definition of physical fitness is strength, endurance, and flexibility.