Friday, March 8, 2013

Sun-ken Rock: Ken's Morning Routine

After the Chirisan training, Ken gets in the habit of waking up at 6 AM every morning, without an alarm clock, and he decides to use that extra time to train. This workout is his morning training.

Ken's Morning Routine

LEVEL ONE

  1. Light Stretching- 5 Minutes
  2. 100 Sit-ups
  3. 100 Push-ups
  4. Light Stretching- 5 Minutes
LEVEL TWO
  1. Light Stretching- 5 Minutes
  2. 100 Decline Sit-ups (45 Degrees)
  3. 200 Push-ups
  4. Light Stretching- 5 Minutes
LEVEL THREE
  1. Light Stretching- 5 Minutes
  2. 100 Decline Sit-ups (65 Degrees)
  3. 100 Assisted One Arm Push-ups (each side)
  4. Light Stretching- 5 Minutes
LEVEL FOUR
  1. Light Stretching- 5 Minutes
  2. 100 Hanging Sit-ups
  3. 100 One Arm Push-ups (each side)
  4. Light Stretching- 5 Minutes
Notes:
  • On the stretching, be very easy since you are just waking up and are not warmed up. Treat it more like yoga, if you are familiar with it. Also, try to stretch your whole body during each set of 5 minutes. 
  • Assisted one arm push-ups are pretty simple. You start in a push-up position, hands just below your shoulders. Then, keeping one hand in the same place, you move one hand out a few inches. You still need to keep the stationary hand underneath your shoulder. You are not shifting your entire center of gravity. The only thing that is moving is your other hand away from your body. On each rep, you should move the other hand just a little further away, until you can't do the rep and then start over. Keep counting your reps up to 100 and then switch sides. 
  • There are many different ways to do hanging sit-ups. For descriptions, check the search function for "hanging sit-ups."
  • Ken also did these push-ups on his knuckles, so that is an option, as well. 

That's all for today! I know this is a very simple workout, but Ken does this same workout every morning. I would not recommend doing this every day in order to let your muscles recover and to make sure you are not creating a muscular imbalance.

Until next time, good luck and train hard!
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