-Run 3 Miles (Periodically switch to side shuffle, running backwards, and skipping.)
-3 x 5 Minute Rounds Shadow Kickboxing
4-6 hours later:
-50 Thai Squats*
-50 Forward Jumping Squats*
-50 Side Jumping Squats*
-3 Sets of MAX Push-ups
-3 x 3 Minute Rounds Jump Rope
-3 x 3 Minute Rounds Double Thai Kicks on Heavy Bag or Thai Pads (Alt. Legs After Double Kicks)
-3 x 3 Minute Rounds Punches with Dumbbells
-3 x 5 Minute Rounds Bag Work
-3 Sets MAX Sit-ups
-3 Sets of 25 Side Bends w/weight (each side)
-2 Sets of Gymnastic Bridge to Failure
-3 Sets of 15 Neck Raises w/weight on a rope hanging from mouth
-2 Minutes Tennis Ball Foot Juggling (each leg)
- When running, there is no set time frame that you must switch in between running, side shuffling, running backwards, or skipping. It's up to you.
- All rounds in this workout have a 1 minute rest period between them. If this workout is getting easy, decrease the rest period by 15 seconds. You may do so again, so that the rest period is down to 30 seconds, but don't go any lower than that.
- To perform Thai Squats, spread your feet about twice shoulder width, with your feet facing 45 degrees out. Look toward one leg. This becomes your front. Begin in a deep squatted position and explode out of the bottom. In mid-air twist your legs and body, so that your rear leg lands in the same place your front leg was a moment ago. When you land you will be in the squat position. Repeat without pausing in between reps. *When you are able to do 50 reps on Thai Squats, Front Jump Squats, and Side Jump Squats without failing, increase the reps for each exercise to 100. After you can do 100 of each exercise without failing, use a weighted vest or barbell to add 10lbs to the exercise. Add 10lbs each time you are able to complete the three sets of squats without failure. Take a two minute rest in between the the different squats.
- To perform Front Jump Squats, squat like normal, but when you come up, explode off the ground and go forward. You may go as far as you can or just pick a distance that you "hop" every to on every rep. Picking a distance will help you get a rhythm down.
- To perform Side Jump Squats, squat like normal, but when you come up, explode off the ground and jump to one side for 5 reps, then jump back for 5 reps. This is 10 total reps. You don't have to to 50 to the left and 50 to the right (Thank God).
- You can look up a tutorial on YouTube for a proper Thai Kick. If you don't have a heavy bag or Thai pads, make do with practicing the Thai Kick in the air. It will be hard to do doubles, since you won't have a target to bounce off.
- For the dumbbell punches, adopt whatever stance you would normally take to fight and throw both the left and right, one after another. You can throw straights, hooks, or uppers, it doesn't matter. Just make sure you are going at a good pace, and that you pull your punches just before full extension in order to save your elbows. Start with 2lbs dumbbells then, 3lb, 5lb, 7.5lb, 10lb, 12.5lb, 15lb, 17.5lb, and 20lb. Once you're at 20, that should be about all you can handle and I'm sure that it will take you a while to get there. If you can get past 20, good job!
- At your leisure, you may add weight to your sit-ups.
- For the side-bends, start with no weight. When you are able to complete the reps listed, add 10lbs. To perform the side bend, place on hand behind your head and one hand at your side (holding a weight, if you are using one). Starting position has your body bent to the side with the hand hanging down and ending with the body bent to the opposite side.
- To perform the Gymnastic Bridge, lay flat on your back. Then bend your legs so that your feet are flat on the ground, while reaching your hands behind you to also be flat on the ground. Finally, use your legs and arms to arch your body, with your arms almost locked out. Hold it until you can't. If you are holding both sets longer than 3 minutes, you need to be wearing a weighted vest or something to increase the difficulty.
- To perform weighted neck raises, tie a dumbbell or a weight to a piece of rope. Make sure there is a large loop in the top of the rope. Next, bite down on the rope while seated and lift your head back as far as you can. You'll be bent over as you are sitting, as well. Start with 10lbs and add 10lbs as is necessary.
- Tennis Ball Juggling with Foot is taken straight out of the anime. You'll take a tennis ball and with each foot (separately), you'll bounce the ball on the foot as many times as you can without dropping the ball or your foot. Also, try for a good height on the ball when your bounce it. This will be very hard, especially at first and I doubt you'll be able to get more that 3 or 4 bounces without a drop. Work hard, though, because it will help improve your leg control and accuracy.
This is a pretty rough workout, but it's not impossible. I'm sure there are plenty of Pros who could do it with ease. Fortunately, since there is plenty of opportunity to add weight to exercises to increase their difficulty, you should get plenty strong. That's all for today. Good luck, and train hard!