Swikong

Workout(Durations & Reps of all exercises can be modified according to your will) (AMAP= AS MUCH AS POSSIBLE): Warm-Up (10 Minutes) Purpose: Increase core temperature, activate joints and muscles, and prepare the nervous system for high-intensity work. Dynamic Stretching (3 Minutes): • Arm circles, shoulder shrugs, neck rotations • Hip circles, leg swings, ankle rotations Light Cardio (4 Minutes): • Jumping jacks or high knees • Butt kicks or light jog on the spot Martial Arts-Specific Activation (3 Minutes): • Practice basic stances (horse stance, fighting stance) • Perform controlled shadow movements (light punches, low kicks) Circuit 1: Bodyweight Strength & Endurance (20 Minutes) Purpose: Target major muscle groups to build strength, stability, and endurance—benefiting both unarmed techniques and overall physical robustness. Perform each exercise with controlled, full-range movements. Rest 30 seconds between exercises. Complete 2 rounds. Push-Ups Variations (Chest, Shoulders, Triceps, Core): • Standard or modified (knees down) – 15 reps Squats (Legs, Glutes, Core): • Maintain upright posture, lower until thighs are parallel – 20 reps Walking Lunges (Dynamic Lower-Body Strength): • 10 reps per leg Plank Hold (Core, Postural Stability): • Hold for 45 seconds Burpees (Full-Body Conditioning, Explosiveness): • 10 reps Circuit 2: Martial Arts & Weapons Simulation Drills (15 Minutes) Purpose: Enhance combat-specific coordination, speed, and technique while engaging the neuromuscular system. Perform each drill for 2 minutes with 30 seconds of rest between drills. Complete 2 rounds. Shadowboxing (Unarmed Combat): • Combine punches, kicks, blocks, and defensive movements. Focus on fluidity, speed, and proper technique. Simulated Weapon Drills(This training can be done as written or with dummy weapons, also Include real weapons when you can) – “Shadow Staff” or “Shadow Sword”: • Imagine wielding a bo staff or sword. Practice striking, blocking, rotating, and footwork patterns that mimic weapon techniques. • Emphasize controlled movements and precision. (Optional for Variety) Shadow Grappling/Clinching Drills: • Mimic takedown transitions and defensive clinch maneuvers to develop coordination and balance. Circuit 3: Explosive & Functional Movements (10 Minutes) Purpose: Build explosive power, agility, and cardiovascular capacity crucial for both armed and unarmed scenarios. Perform each exercise for 30–45 seconds with minimal rest between. Complete 2 rounds. Jump Squats: • Explode upward from a squat position – 10 reps per round. Mountain Climbers: • Drive knees toward chest quickly, maintaining a strong core – 30 seconds. Single-Leg Balance & Reach: • Stand on one leg and lean forward to touch the ground (simulate a dynamic defensive maneuver), then switch legs – 10 reps per leg. Cool Down & Stretching (5 Minutes) Purpose: Gradually lower heart rate, reduce muscle tension, and improve flexibility. • Long Runs & Sprints (AMAP) Static Stretching: • Hamstring, quadriceps, calves • Chest and shoulder stretches • Trunk rotations and side stretches Deep Meditation: • Spend AMAP focusing your whole being, existence and awareness, become one with self Training Notes Martial Arts Application: Each segment of this workout reinforces core anatomical functions—from muscular endurance and explosive power to joint mobility and balance—all essential for effective unarmed combat and safe, controlled weapon techniques. Progression: As you build strength and coordination, gradually increase the duration or number of rounds in each circuit. Emphasize technique over speed to ensure proper form and injury prevention. Mindset: Treat the “weapon drills” as both skill work and conditioning. Even without physical equipment, focusing on movement quality (shadowing your preferred weapons technique) develops muscle memory and coordination. This plan leverages bodyweight exercises to improve strength, flexibility, balance, and cardiovascular endurance—targeting every system from the muscular and skeletal to the nervous and endocrine—mirroring the organized approach seen in human anatomy studies. It also integrates martial arts-specific drills to bridge the gap between general fitness and combat readiness for both armed and unarmed techniques. Feel free to adjust timing and repetitions based on your current fitness level and martial arts practice. Enjoy your training, and stay safe!

Nice.

YESSS

When reach 50 or 100 distribute every points.

Not for peeping?

Correct Title for "Peeping".

For peeping.

Workout(Durations & Reps of all exercises can be modified according to your will) (AMAP= AS MUCH AS POSSIBLE): Warm-Up (10 Minutes) Purpose: Increase core temperature, activate joints and muscles, and prepare the nervous system for high-intensity work. Dynamic Stretching (3 Minutes): • Arm circles, shoulder shrugs, neck rotations • Hip circles, leg swings, ankle rotations Light Cardio (4 Minutes): • Jumping jacks or high knees • Butt kicks or light jog on the spot Martial Arts-Specific Activation (3 Minutes): • Practice basic stances (horse stance, fighting stance) • Perform controlled shadow movements (light punches, low kicks) Circuit 1: Bodyweight Strength & Endurance (20 Minutes) Purpose: Target major muscle groups to build strength, stability, and endurance—benefiting both unarmed techniques and overall physical robustness. Perform each exercise with controlled, full-range movements. Rest 30 seconds between exercises. Complete 2 rounds. Push-Ups Variations (Chest, Shoulders, Triceps, Core): • Standard or modified (knees down) – 15 reps Squats (Legs, Glutes, Core): • Maintain upright posture, lower until thighs are parallel – 20 reps Walking Lunges (Dynamic Lower-Body Strength): • 10 reps per leg Plank Hold (Core, Postural Stability): • Hold for 45 seconds Burpees (Full-Body Conditioning, Explosiveness): • 10 reps Circuit 2: Martial Arts & Weapons Simulation Drills (15 Minutes) Purpose: Enhance combat-specific coordination, speed, and technique while engaging the neuromuscular system. Perform each drill for 2 minutes with 30 seconds of rest between drills. Complete 2 rounds. Shadowboxing (Unarmed Combat): • Combine punches, kicks, blocks, and defensive movements. Focus on fluidity, speed, and proper technique. Simulated Weapon Drills(This training can be done as written or with dummy weapons, also Include real weapons when you can) – “Shadow Staff” or “Shadow Sword”: • Imagine wielding a bo staff or sword. Practice striking, blocking, rotating, and footwork patterns that mimic weapon techniques. • Emphasize controlled movements and precision. (Optional for Variety) Shadow Grappling/Clinching Drills: • Mimic takedown transitions and defensive clinch maneuvers to develop coordination and balance. Circuit 3: Explosive & Functional Movements (10 Minutes) Purpose: Build explosive power, agility, and cardiovascular capacity crucial for both armed and unarmed scenarios. Perform each exercise for 30–45 seconds with minimal rest between. Complete 2 rounds. Jump Squats: • Explode upward from a squat position – 10 reps per round. Mountain Climbers: • Drive knees toward chest quickly, maintaining a strong core – 30 seconds. Single-Leg Balance & Reach: • Stand on one leg and lean forward to touch the ground (simulate a dynamic defensive maneuver), then switch legs – 10 reps per leg. Cool Down & Stretching (5 Minutes) Purpose: Gradually lower heart rate, reduce muscle tension, and improve flexibility. • Long Runs & Sprints (AMAP) Static Stretching: • Hamstring, quadriceps, calves • Chest and shoulder stretches • Trunk rotations and side stretches Deep Meditation: • Spend AMAP focusing your whole being, existence and awareness, become one with self Training Notes Martial Arts Application: Each segment of this workout reinforces core anatomical functions—from muscular endurance and explosive power to joint mobility and balance—all essential for effective unarmed combat and safe, controlled weapon techniques. Progression: As you build strength and coordination, gradually increase the duration or number of rounds in each circuit. Emphasize technique over speed to ensure proper form and injury prevention. Mindset: Treat the “weapon drills” as both skill work and conditioning. Even without physical equipment, focusing on movement quality (shadowing your preferred weapons technique) develops muscle memory and coordination. This plan leverages bodyweight exercises to improve strength, flexibility, balance, and cardiovascular endurance—targeting every system from the muscular and skeletal to the nervous and endocrine—mirroring the organized approach seen in human anatomy studies. It also integrates martial arts-specific drills to bridge the gap between general fitness and combat readiness for both armed and unarmed techniques. Feel free to adjust timing and repetitions based on your current fitness level and martial arts practice. Enjoy your training, and stay safe!