Conditioning from 2006 至 2010

This training program is what I used from 2006 至 2008, 而我的訓練，包括跆拳道和柔道. 大體, I performed conditioning workouts in the morning and martial arts workouts in the evening.

Conditioning Schedule

Monday A.M.: 胸部, 肱二頭肌, Elliptical Trainer

Tuesday A.M.: Thighs, Calves, Recumbent Bike

Tuesday P.M.: Shoulders, Triceps, Forms

Friday A.M.: Back, Abs, Elliptical Trainer

Monday A.M.: Bench Press supersetted with Barbell Curls for three sets, Incline DB Press supersetted with DB Hammer Curls for three sets, Incline Flye supersetted with One-Arm Concentration Curl for two sets, and Flat-Bench Flye supersetted with One-Arm Preacher Curl for two sets. Finish with Elliptical Trainer for 20-30 分鐘.

Tuesday A.M.: Leg Extension supersetted with Leg Curls for three sets, Leg Press supersetted with Calf Press for three sets, DB Romanian Deadlifts supersetted with Seated DB Toe Raise for two sets and Walking Lunges supersetted with Hanging Leg Raises for two sets. Finish with Recombinant Bike for 20-30 分鐘.

Tuesday P. M.: Seated DB Press supersetted with Dumbbell Shrug for three sets, Upright Row supersetted with Lying Triceps Extension for three sets, Side Lateral supersetted with Triceps Extension for two sets and Front Lateral supersetted with One-Arm Triceps Extension for two sets. Finish with Forms for 20-30 分鐘.

Friday A.M.: Lat Pulldown supersetted with Crunch for 3 sets, Barbell Bent Row supersetted with Reverse Crunch for three sets, Seated Row supersetted with Stiff-Arm Pulldown for two sets and Bent Lateral supersetted with Dumbbell Wrist Curls. Finish with Elliptical Trainer for 20-30 分鐘.

I used this routine to address my conditioning while I attained a second degree black belt in Taekwondo and a third degree brown belt in Judo. Give it a try. It will increase your strength, while building up your cardio fitness.

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