King’s Spring Workout
Over my many years of training, I’ve probably tried and sampled every form of workout possible. I always get asked the question, “What’s the best workout for my body?”, and the only relevant answer is – “I don’t know”. No one’s body is composed the same, everyone has different lifestyles and varying goals. It is impossible to give you a clear-cut answer on the flip of a coin, and anyone that can, clearly should not be giving you advice. This is the beauty behind having a dedicated trainer – He / she can spend ample time with you and figure out what specific stage in the game you are at, and what exactly is best for you.The next most frequent question I get asked is, “What do you do for a workout?”. I have finally decided to answer the inquiry and reveal my secrets. Every couple months I always try and change my routine. This is to shock the muscles and always keep them guessing; a stagnant routine leaves your body bored and prepared, which leads to a feared plateau.
I take into account several factors before staging my routine. Depending on my lifestyle, schedule and frequency of exercise, I gear my workout routine towards the season. Colder months I lift heavier to build size and strength; warmer months I pick up the pace and drop the weights.
At this point in time Spring’ing into the new year, and adjusting my workout according to my current sport specific season (soccer), I have devised a practical routine for myself.
*NOTE – I AM NOT recommending this workout routine to anyone. It should only be carried out by extremely advanced athletes and individuals who know the proper form and technique behind these exercises. DO NOT try this unless you fall into the relevant category, because it could be extremely detrimental towards your development.
*SIDE NOTE – As you learn to truly understand your body composition and the way it works, you will be able to use intuition to manifest your own exercises. Because several exercises listed here are ones that I created, you might not have any idea of what they are. I tried to explain in it’s simplest form. Exercise = Art.
KING’S SPRING WORKOUT ROUTINE:
MONDAY: Full Body – Bodyweight Exercises
*Warm Up w/ 10 minutes myo-fascial rolling, followed by 10 minutes of jump-rope.
*Each group of exercises are performed in immediate succession of one another as a quadruple-set or tri-fecta.
*1.5 minute rest between each group of exercises.
*3 Sets of each exercise, rep til failure.
Bosu-Ball Squats
Dips (w/ Legs in Front, Leaning forward)
Monkey Pull-Ups
Handstand Push-Ups
Burpees
Inverted Row
Planches
Power Lunges
Alligator Push-Ups
Lower-Back Extensions w/ Twist
Tuesday: Yoga
*Class is geared towards athletes, and primarily involves stretching techniques.
WEDNESDAY: Core
*Warm Up w/ 10 minutes myo-fascial rolling, followed by 10 minutes of jump-rope.
*Each group of exercises are performed in immediate succession of one another as a super-set.
*1.5 minute rest between each group of exercises.
*3 Sets of each exercise, increase weight after every set, rep til failure.
Hanging Leg-Raises to Sides
Lo-Woodchopper
Wide-Sit Alternating Leg Raise on Bosu-Ball
Med-Woodchopper
Swiss-Ball Knee Tuck, Hands Balance On Bosu-Ball
Hi-Woodchopper
Rotating Plank (Reg., Single arm/Opp. Leg Raise/Side-Star)
Reverse Plank on Swiss-Ball
Thursday: Lower Body – Weights
*Warm Up w/ 10 minutes myo-fascial rolling, followed by 10 minutes of jump-rope.
*2 minute rest between each group of exercises.
*Increase weight after every set, rep til failure.
4 X
Deadlift (vary week to week – Reg., Sumo, Snatch)
4 X
Squat (very week to week – Back, Front, Box)
3 X
Lunges (vary week to week – Forw., Back, Elevated)
2 X
Step-Ups (vary week to week – Single, Alt., Speed)
Friday: Upper Body – Weights
*Warm Up w/ 10 minutes myo-fascial rolling, followed by 10 minutes of jump-rope.
*2 minute rest between each group of exercises.
*Increase weight after every set, rep til failure.
4X
Barbell Chest Press (vary week to week – Reg., Reverse Grip)
3X
Incline Dumbbell Press (vary angle of bench)
3X
Push Presses
3X
Arnold’s
3X
Barbell T-Bar Row
3X
Lat Pull-down
3X
Shrugs (vary week to week – Barbell, Dumbbell, Incline)
SATURDAY: Off
SUNDAY: Soccer
GOOD LUCK!!! Try and keep up if you DARE!
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