i change my workouts weekly but recommend this workout for anyone serious about martial arts and fitness. i like to keep a good fast pace during the duration of my workouts. you can also add a full body sauna suit or 20lb weight vest to make the workouts more challenging. a good sauna suit is expensive.
3 days a week: 1 hour running in the afternoon. i like to mix it up by running sideways (right side foward), running sideways (left side foward), running backwards, and sprints. evenings: 30min shadowboxing, an hour on the heavy bag, an hour muay thai class, 30mins on the double-end bag.
1 day a week: afternoon: 30 punches on each arm using a 1lb dumbell, then do the same with a 2lb dumbell, then 3lbs, 5lbs, 8lbs, 10lbs. then go back down the scale doing 30 punches on each arm with a 10lb dumbell, 8lbs, 5lbs, 3lbs, 2lbs, 1lbs, then 30 punches with no weights. thats 1 set. i do 12 sets, then another 12 sets in the evening.
1 day a week: afternoon: 30min shadowkicking. then 100 sidekicks as high as you can on each leg, then do the same with a roundhouse, then front kick. evening: 2hrs running.
1 day a week: weight training. i like to start with upper body, going from one upper body workout to another as quick as possible. then do the same for lower body.
1 day a week: rest
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