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Old 01-12-2010, 07:01 AM   #2 (permalink)
rich78uk
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Join Date: Jul 2009
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For strength training I would start out with a whole body workout focusing on large compound exercises. Below is a workout you could do with the equipment available to you. I would suggest you learn the correct techniques on these exercises before you start trying to lift heavy. Make sure you spend 5-10 minutes warming up before doing the workout and then do a light set on each of the exercises to help prepare your muscles.
Deadlifts 8-10 reps x3
Squats 8-10 x3
Bench press 8-10 x3
Pull ups 8-10 x3 If you struggle to do these then do recline pulls
Clean and press 8-10 x3
Alternating leg lunges 8-10 per leg x3
Plank hold for 30-40 seconds x3
Russian medicine ball twists 8-10 x3

Aim to do this 2x per week with at least one rest day in between.
As for cardio here is a circuit you could try. 6 exercises done for a minute each. Rest for 1 minute in between and aim to complete 3-5 rounds. Again warm up fully before doing it.
Exercise 1: Punch bag. Mixture of punch and kick combos
Exercise 2: Press ups
Exercise 3: Burpees
Exercise 4: Punch bag. Mixture of punch and kick combos
Exercise 5: Squat jumps
Exercise 6: Ground and pound. Place bag on floor and throw a mixture of strikes. Every 10 strikes change position.

Again aim to do it 1-2 x per week.
Hope this gives you some ideas.

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