Kommander000's WORKOUT PLAN.

This does not target strength but rather is for *toning and core stabilization. YOU must have a good core before doing any sort of weight training or you're going to look like Frankenstein's assistant.*

6 Days a week. Rest on SUNDAY

MONDAY

Approx 1 HOUR

Jumping Jacks = 5 sets of 10

1 minute = 54 pushups.

REST

5 sets 10 HINDU pushups

REST

5 sets of 10 alligator pushups

REST

JUST DO DUMBELLS 3 SETS OF 15 (Bicep Curls)

REST

1 set of 30 leg raises (2 min rest between)

3 sets of 5 dragon flags(1 min rest between)

3 sets of 10 dips each ( 2 min rest between)

TUESDAY

Approx Time 45 min-1 hour

10 FROG PUSH UPS

Jumping Jacks = 5 sets of 10

20 min run on treadmill

10 min fighting practice

WEDNESDAY

Approx Time 1 hour

10 FROG PUSH UPS

DUMBELL FLOOR PRESS: 5 sets of 10 reps

DUMBELL BENT-OVER RAISE: 5 sets of 10 reps

DUMBELL SHOULDER TO SHOULDER PRESS: 5 sets of 10 reps

5 SETS OF 5 PULL-UPS (2 min rest between)

THURSDAY (CARDIO DAY MAINLY)

Approx Time 1 hour

60 min boxing, jab, cross, hook, hook cross jab, etc, etc. I'm telling you this will hone your body for faster reflex.

FRIDAY

Approx Time 45 min

Jumping Jacks = 5 sets of 10

1 minute = 54 pushups.

REST

10 HINDU pushups

REST

15 alligator pushups

REST

30 knuckle pushups

REST

3 sets of 20 leg raises (2 min rest between)

3 sets of 5 dragon flags(2 mn rest between)

5 SETS OF 5 PULL-UPS (2 min rest between)

SATURDAY

Approx Time 30-45 min

Planking

Wall sits, horse stance, builds lumber and lower back

Military Jumps(Burpees): Do till exhaustion

REST

SUNDAY

REST YOUR ASS OFF, NO WORKING OUT, STRETCH OUT

MEALS

WATER

CHICKEN

RICE

SOUP

QUINOA

PASTA (bean, whole grain)

Little bread, rice will take care of your carbs

Cashews

Peanut Butter

NO DAIRY