quick 30-minute workout

[thekuntawman]

somebody emailed me about advice for a quick workout, so i wanted to share what i do with the brothers here,

i take a notebook with one page and i make graph. this is how i do it:

M / W / F / M / W / F / M /

pushup(3x30) * * *
#1 stick hit(100) * * *

and so on. i put a check when i finish with the exercise. i also have a separate workout for monday wendsday friday, from tuesday thursday and saturday.

anyway here is a short workout.
-run in place 5 minutes (or hop over a target backward and forward for 5 minutes)
-touch head to feet (try to for about 3 minutes)
-leg swings in front and then back 3x20
-split to the sides (3 minutes)
-practice one stick hit only with full power in the air (3 minutes)
-same stick hit on the bag or tires (1 minute)
-advance and retreat shuffle, touch the floor when you go back, punch or strike when you go forwards (3 minutes each side)
-skip kick to the leg level and then your full numerado (1-12, 1-6, 1-5, whatever)about 5 minutes.
-open and close your fists 200 times while you are stretching.

that should take 30 minutes. you can also substitue your hand technique for the stick hitting. and always move while you practice you hits, not standing in place.

would anyody like to post a workout?

 

[Donna Barnas]

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[thekuntawman]

hi, donna, do you use your kicks when your spar with your sticks? it is a great way to set up your entering, and if you have a guy who is too much with his sticks you can tear him up with low kicks, because most people dont know how to deal with low kicks, then it helps to open him up so you can strike him with your stick.

 

[Timber]

I am getting over some torn rotator cuffs and damaged knees so my current workouts consist mostly of stretching and swimming.

Most of my conditioning has come from work;
hewing -- scoring logs with a three pound felling axe, either in tandom with another (looks like two men driving railroad spikes) or solo (standing on top of the log and striking downward, this looks very much like an event in the lumberjack competions)
following that up by striking off the excess wood with a twelve pound axe and finish shaping it. A good all around excercise, very areobic as well.

For legs we lift a lot of timber, using bars as well as just plain brute strength.

driving chisels with three pound mallets and using japanese planes for hours on end.

My escrima excercises tended to be drilling on my hanging sticks for at least half an hour, switching between the light and the heavy sticks and taking a break by striking a stationary object when I grew winded.

Some of my favorite excercises are to hop on my fists (to condition my knuckles and work on my back) and stalking excercises (for legs and heart). Most of the guys who have worked for me were also students of Tom Brown Jr., a wilderness survival instructor and writer of many books, so we often spent a good deal of time doing various stalking excercises, sometimes taking thirty minutes or more to move across the span of a living room, trying to sneak up on a resting hawk (not succesfuly) or fellow workers. As a side note, it is very funny to stalk up to a un-trained dog, to be within an arms reach of it and watch as it gets your scent but is unable to find you until it actually sees you.

Perhaps my ramblings have no place in this post. I am noticing that my conditioning is something which, normally, is ongoing throughout the day and only now, due to my injuries, is something which I have to plan a workout for. I am also growing fat, as I do not have the same level of excersion but retain all of my apetite.

 

[Timber]

We often turned the hopping on knuckles into races, it is wonderful to have people to be competitive with, in those cases it does not seem like conditioning, or like work.