MARTIAL ARTS WITH GYM 6-DAY

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

lachow on February 19, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Lower Back, Abs, Shoulders, Chest, Thighs, Calves

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Friday, Saturday

Tags:

Martial Arts, karate, daily burn, strength, fitness, fat-burning

Description

This workout plan is 3 days of workout combined with 2 days of martial arts and 1 day rest. The workout routine is designed to compliment a martial arts routine, increase strength, cardio and burn fat. I've said for years that martial arts is the best workout, and this routine uses it to maximum advantage.

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Karate	0 miles	45	-
Stretching	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Machine Low Back Extensions	190 lbs.	20	60
	190 lbs.	20	60
	190 lbs.	20	60
	190 lbs.	20	60
Abs
Machine Crunches	100 lbs.	20	30
	100 lbs.	20	30
	100 lbs.	20	30
	100 lbs.	20	30
Back
Wide-Grip Behind-The-Neck Pulldowns	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60
Shoulders
Seated Dumbbell Press	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
Chest
Pec Deck Flyes	130 lbs.	15	60
	130 lbs.	15	60
	130 lbs.	15	60
Back
Reverse Fly	130 lbs.	15	60
	130 lbs.	15	60
	130 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 miles	5	-
Stretching	0 miles	10	-
Sauna Detox	0 miles	25	-

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