what's your workout like?

[keepthemhandsup]

i usally workout for about a good hour.....but i'm trying to get in the habit of doing more....

i usally do about 300 push ups and 150 sit ups (not all at once) then i work on the dumbells....


i'm trying to wake up early and start running....but i'm lazy as **** when it comes to that.

[Lenny McLean]

Monday-Friday routine

5-6am Get up and run 3-5 miles. Then go back to sleep!




At the gym 6pm

Warm-up 3X3 minute rounds shadow boxing, 30 second break
12 rounds (3 minute,30 sec break) of pads, punchbags, sparring, etc
15 minutes speedball, 30 sec break
15 minutes floor to ceiling ball, 30 sec break
10 x 100 press ups, 30 second break
4x 100 crunches
4x100 sit ups
4x100 leg raises
4x50squats
4x50 squat thrusts
20 minutes skipping, first 5 minutes and last 5 minutes with knees up!
10 minutes of cooling down exercises and stretches

Ice Bath

Saturday- sleep!

Sunday - Sunday League football!
1030am Warm Up on pitch and stretch.
11am Kick off
11.45 Half time stretching
12pmSecond Half kick off
1245pm Warm down and stretch

If you are competitive, Sunday League will boost your fitness alot if you play the holding role. I can't lose and won't give them an inch! I stop at nothing to make sure I win every second ball or tackle. I really do think Sunday League helped me comeback from knee injuries.

[markeeta]

**6 DAYS EACH WEEK**

1.WARM UP

2.SKIPPING

2.STRETCHES

3.BODY WEIGHT EXERCISES

4.SHADDOW w/ HANDWEIGHTS

5.SPECIFIC SKILL DEVELOPMENT / FITNESS TESTING (15 - 60 min)

= 60 - 120 Min

6.WORK WITH TRAINER / BOXING CIRCUT / SPARRING - 60-120 min

7.WARM DOWN - 5 min

TOTAL - 2 to 4 hours x 6 days


**WEEKLY**

+ Swimming / Running 3 - 4 times per week x 30-40min

[TheBlackSwifty]

Get up at the crack of noon.
some light stretches, go for a 45 min spin on my malvern star steelie. (normally listen to some phat beats, grandmaster flash, blackbox, technotronic etc, run DMC). Meet up with my crib, bust out some moves, breakdance, rap, electric boogie etc. Gets the heart pumpin.
Do some deals, shakedown some fresh dogs in the hood, (bit of unofficial sparring you know wot I mean) . At 6.30pm shake on down to the gym,
1500 one arm knuckle push-ups
15-20 rounds on the ball of speed.
6 minutes wall punching (strengthen the knuckles)
Sparring usually with Joe knuckledusters Rocky 4 McGraw (only one tough enough to spar with me, I scared off the rest from the gym)
Warm down. Shuffle on down to the hood, crank the ****** blaster, have some battles, put a cap in the ass of some non paying mo-fo.

Then go home to my bitches, eat some high calorie, low fat, nutritious
PUSSSSSSSS E

by the way some people say I wanna be black but not true, I live my lifestyle like it does man,yeah Im white, but I happen to have rhythm can rap, break, boogie, sugar blast etc with the rest. So dont-push-me-coz-im-close-to-the- edge and I dont wanna hear I am a skinny white kid from the UK who wanna be a badass gansta from the bronx. I aint P4PKing

[BETTY SWOLLOCKS]

3 days a week at gym, I do compound weight lifts for 40 mins. 10 mins of ab excerxises. 10 mins interval training.
On wednesday I go to karate.

Then on one day thats not karate or gym, I'll do a 3 mile run or half an hour of swimming.

[SOY-COMO-SOY]

Get up at the crack of noon.
some light stretches, go for a 45 min spin on my malvern star steelie. (normally listen to some phat beats, grandmaster flash, blackbox, technotronic etc, run DMC). Meet up with my crib, bust out some moves, breakdance, rap, electric boogie etc. Gets the heart pumpin.
Do some deals, shakedown some fresh dogs in the hood, (bit of unofficial sparring you know wot I mean) . At 6.30pm shake on down to the gym,
1500 one arm knuckle push-ups
15-20 rounds on the ball of speed.
6 minutes wall punching (strengthen the knuckles)
Sparring usually with Joe knuckledusters Rocky 4 McGraw (only one tough enough to spar with me, I scared off the rest from the gym)
Warm down. Shuffle on down to the hood, crank the ****** blaster, have some battles, put a cap in the ass of some non paying mo-fo.

Then go home to my bitches, eat some high calorie, low fat, nutritious
PUSSSSSSSS E

by the way some people say I wanna be black but not true, I live my lifestyle like it does man,yeah Im white, but I happen to have rhythm can rap, break, boogie, sugar blast etc with the rest. So dont-push-me-coz-im-close-to-the- edge and I dont wanna hear I am a skinny white kid from the UK who wanna be a badass gansta from the bronx. I aint P4PKing

Lmfao............... ohh hey p4pking

[Catmeat]

yeah right so you do 1000 pressups a day, with 30 sec rest between each 100? have to see it to believe it..

[Lenny McLean]

**6 DAYS EACH WEEK**

1.WARM UP

2.SKIPPING

2.STRETCHES

3.BODY WEIGHT EXERCISES

4.SHADDOW w/ HANDWEIGHTS

5.SPECIFIC SKILL DEVELOPMENT / FITNESS TESTING (15 - 60 min)

= 60 - 120 Min

6.WORK WITH TRAINER / BOXING CIRCUT / SPARRING - 60-120 min

7.WARM DOWN - 5 min

TOTAL - 2 to 4 hours x 6 days


**WEEKLY**

+ Swimming / Running 3 - 4 times per week x 30-40min

Shall we have *** before or after that? Only if you say please baby just say please..

yeah right so you do 1000 pressups a day, with 30 sec rest between each 100? have to see it to believe it..

Other people do more with less rest, such as 4 sets of 250. It is's nothing special and I am not even the fastest at them in my gym. Once you train with pro's, you realise it is fairly standard for your fitness to at least do 500-800 per day. Calslappy does 4x3 minute rounds of ONE ARM press ups and gets about 250 in each round, so that puts the possibilities into perspective!!!

Also, when I came back into boxing I started with sets of ten and did about 50 altogether and was rather chuffed. Nobody can start off superfit! But trust me mate if you chip away at it every day and build it up slowly but surely, in a year you will find it easy and you too can be as fit as a pro.

[d_lyrik803]

5 Days A Week

Resistance Band Stretch: 5 mins

Stretching: Neck, Back, Chest, Arms, Shoulders, Legs... Pretty much the whole body.

Rope: Three 3 Min Rounds, last 30 seconds running in place or double under (depending which one you like). 1 min rest but have to do 25 push ups in that rest period.

Shadow: Three 3 Min Rounds, working combination, pivoting, counters..etc. 1 min rest.

Drills: Slipping, Blocking, Pivoting Drills, (ending with counter punches) Four 3 Min rounds. 1 min rest.

Heavy Bag: Four 3 Min Rounds, applying drills, and anything else learned prior to that day. 1 min rest.

Double End: Two 3 Min Rounds, 1 Min Rest.

Speed Bag: I personally dont focus too much on the speed bag but when i do I use it for two 3 min rounds. 1 min rest.

Calisthenics: Depending on which days, usually alternating we do lunges, burpees, coordination drills on one set of days, then on others we do planks with pushups ascending and descending in a ten count interval (the worse ab/chest work out ever), & other abdominals. Usually last about 20 mins.

Also depending on which days my trainer may throw in sprinting exercises, sprinting for a certain amount of meters, I'd say roughly 25m and stopping to do either pushups, jumping jacks, or burpees. Usually done on the road, away from the gym, the goal being getting back to the gym. Probably do around 200m in total. This is random, so i don't even know when we do this. (British trainers push us hard).

I personally end my training session with the sledgehammer/tire exercise to build power, or flipping a 5 foot diameter truck tire or just jump roping for 10 mins consecutively. My trainer doesn't make me do this, i just do it for my own benefit.

I usually spar on Fridays, probably around 5 rounds or more depending if I'm up for it or not. But I'm probably going to step my game up real soon and spar with some better boxers on Tuesdays and Thursdays.

And I trying to get into the routine of running everyday but I usually do it twice a week 3 miles. I need to step that up.

Thats my routine in a nutshell.

[sukhenkoy]

5 Days A Week

Resistance Band Stretch: 5 mins

Stretching: Neck, Back, Chest, Arms, Shoulders, Legs... Pretty much the whole body.

Rope: Three 3 Min Rounds, last 30 seconds running in place or double under (depending which one you like). 1 min rest but have to do 25 push ups in that rest period.

Shadow: Three 3 Min Rounds, working combination, pivoting, counters..etc. 1 min rest.

Drills: Slipping, Blocking, Pivoting Drills, (ending with counter punches) Four 3 Min rounds. 1 min rest.

Heavy Bag: Four 3 Min Rounds, applying drills, and anything else learned prior to that day. 1 min rest.

Double End: Two 3 Min Rounds, 1 Min Rest.

Speed Bag: I personally dont focus too much on the speed bag but when i do I use it for two 3 min rounds. 1 min rest.

Calisthenics: Depending on which days, usually alternating we do lunges, burpees, coordination drills on one set of days, then on others we do planks with pushups ascending and descending in a ten count interval (the worse ab/chest work out ever), & other abdominals. Usually last about 20 mins.

Also depending on which days my trainer may throw in sprinting exercises, sprinting for a certain amount of meters, I'd say roughly 25m and stopping to do either pushups, jumping jacks, or burpees. Usually done on the road, away from the gym, the goal being getting back to the gym. Probably do around 200m in total. This is random, so i don't even know when we do this. (British trainers push us hard).

I personally end my training session with the sledgehammer/tire exercise to build power, or flipping a 5 foot diameter truck tire or just jump roping for 10 mins consecutively. My trainer doesn't make me do this, i just do it for my own benefit.

I usually spar on Fridays, probably around 5 rounds or more depending if I'm up for it or not. But I'm probably going to step my game up real soon and spar with some better boxers on Tuesdays and Thursdays.

And I trying to get into the routine of running everyday but I usually do it twice a week 3 miles. I need to step that up.

Thats my routine in a nutshell.

Good routine you got going for you. Keep it up.