Simple Fitness Plan

Chin Tucks -------- 10 reps
Head Tilts --------- 15 sec each side
Neck Rotations --- 5 reps each direction
Shoulder pinches - 15-30 reps
Bicep stretch ----- 15-30 sec each side
Arm Circles ------- 5 small, 5 large
Hip Circles -------- 5-10 reps each direction
Side stretch ------ 15-30 sec each side
Wrists stretch ---- rotate left 5 times, right 5 times, hand back 15 sec, forward 15 sec
Ankles ------------ 5 reps each direction, each ankle
Butterfly (groin) - 30 sec, 1-2 times
Lower back ------ 15 sec each leg, 15 both legs
Cat --------------- 15 sec each direction

Jumping jacks
Burbees
Plank
Squats
Push Ups

Line Drill (Striking by Sifu Parker)
horse stance to bow stance, air strikes or heavy bag
- reverse punch, right/left, 10 reps
- palm strike, right/left, 10 reps
- reverse punch/high block, right/left, 10 reps

Stretching


Stretch from sets/time/reps sets/time/reps
Chin Tucks ipmr hold 5 seconds 10 times
Head Tilts (left/right) ipmr hold 30 seconds 1-5 times
Neck Rotations krav 5 reps each direction 1 time
Shoulder Pinches ipmr hold 2 seconds 15-30 times
Bicep Stretch ipmr 30 seconds each arm 1-3 times
Shoulder Shrugs krav 5 reps each direction 1 time
Arm Circles e2 5 small, 5 large (10) circles each direction 1 time
Hip Circles krav 5 to 10 reps each direction 1 time
Sun e2 5-10 reps 1 time
Side Stretch e2 hold 15-30 seconds each side 1 time
Wrists krav rotate left 5 times, right 5 times hand back 15 seconds, forward 15 seconds
Ankles kung fu 5 reps each direction 1 time
Butterfly (groin) krav 30 seconds 1-2 times
Toe Touch 30 seconds 1-2 times
Cat 15 seconds up, 15 down 1-2 times
Knee Twist

Hip Opener and Lower Back Stretch (see below)
30 seconds left, 30 right 1 time

Knee Twist - Hip Opener and Lower Back Stretch


Chicago Bears cornerback Devin Hester demonstrates a simple stretching exercise that opens the hips and stretches the lower back. This exercise stretches the muscles of the core, hips, groin and lower back.
source: 6 Essential Back Pain Stretches By Elizabeth Quinn http://sportsmedicine.about.com/od/flexibilityandstretching/ss/backstret...

Day 1: Kung Fu : Arrow Hand



Exercise sets/time/reps sets/time/reps
Jumping Jack

Crossing leg Kung Fu style
20 - 50 1 - 3 sets
Arrow Hand

by Sifu Parker
full form 1 - 3 sets
Line Drill

Striking by Sifu Parker (see below)
1 strike each hand = 1 x 10 x 4 strikes 1 set

Line Drill, Striking by Sifu Parker

1. Horse Stance - Arms Chambered

2. Right Bow stance - reverse punch strike, Horse Stance - Chambered, Left Bow stance - reverse punch strike : 10 times

3. Right Bow stance - palm strike, Horse Stance - Chambered, Left Bow stance - palm strike : 10 times

4. Right Bow stance - reverse punch strike & high block, Horse Stance - Chambered, Left Bow stance - reverse punch strike & high block : 10 times

5. Right Front Snap kick chambered - reverse punch strike (same side), Horse Stance - Chambered, Left Front Snap kick chambered - reverse punch strike : 10 times

Day 2: E2 : 1



Exercise sets/time/reps sets/time/reps
Air Squats 10 - 100 1 - 3 sets
Push Ups 10 - 50 1 - 3 sets
Flutter Kicks 20 - 200 1 - 3 sets
Squat Thrust 10 - 30 1 - 3 sets

Air Squat

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SEALFit Air Squat demo (video) www.youtube.com/watch?v=zf2SWnIQbwI

Squat Thrust (aka Burpee, up downs)

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http://sealfit.com/videos

Day 3: E2 : 2



Exercise sets/time/reps sets/time/reps
Lunges 5 - 20 1 - 3 sets
Dips 5 - 80 1 - 3 sets
Plank 30 - 120 seconds 1 - 3 sets
Technique (Kung Fu)

Shadow Box (Krav Maga)
5 -10 minutes 1 - 3 sets

References:

E2, Engine 2 Diet, engine2diet.com

IPMR, www.ipmr.org

Krav, Krav Maga, Krav Maga: An Essential Guide to the Renowned Method--for Fitness and Self-Defense
Israeli Krav Maga, israelikrav.com, en.wikipedia.org/wiki/Krav_Maga

Sifu Parker, Trinity Training Center, peoriakungfu.com