Good day to all,

I am always changing and modifying my home workouts. I have an
evolution log of many weeks and changes due to what I experience and
learn from Korindo Aikido and other asian martial arts, Systema and
Softwork. This is my current plan that fits me right now. Please send
any thoughts you have on this and I hope this will be interesting :)

Movement and Breathing Enhancement

1 minute == 30 breaths or travels in rest mode or 60 during exertion

Everyday Warm Up

10 Neck figure eight's (each direction)
10 reverse breaths deploying the diaphragm and waist muscles
(sphincter and lower stomach wall tightening)
15 normal breaths with the breast bone pointing up. Exhale the air out
explosively as if you are blowing off a candle to train the abdomen
and diaphragms (upper diaphragm controls the lungs and lower diaphragm
controls the pelvic floor and sphincter) for swift efficient movement.
10 Vacuums: you bend forward and exhale all the air from the lungs and
hold. Rise and lift the diaphragm up pulling the stomach. Count to 5
and release.
30 Joint rotation (up, down, forward, backwards and in and out and in
BOTH directions)
Fingers, Wrists, shoulders (shoulder shrugs in wide circles and moving
the chest and elbows forward and backwards with them creating SYSTEMA
movement)
10 Chi-Gong turns: swift torso turns side to side with the arms
flailing by the motion
1 20 count squat for relaxation (20 up and 20 down)
1 20 count push up for relaxation (20 up and 20 down)
20 torso shifts from side to side and back and forward creating figure
eight's while the waist remains parallel to the ground
20 hip shifts (hips are moving in figure eight's with the head
remaining up and balanced)
30 SYSTEMA style rolls on the ground (neck screws and SYSTEMA style rolls)
10 torso twists to the sides. The upper arm reaches above the head and
down toward the opposite shoulder blade and the other hand attempts to
touch it.
10 torso twists forward with touching the ground behind the feet and
backwards as far as possible
20 Knee screws and figure eight's in the air,
20 Ankles sliding sideways down to the ground and rolling on the shin
(ankle rolls to Pointe) and back up
10 Cossacks: from a wide stance, you bend one knee aligned with the
foot and roll the heel and leg of the straight knee to the ground and
shift the legs (the body twists to the straight leg)
30 SYSTEMA travels on the ground using the knees and ankles
20 jumps with arms and legs spreading to the sides and back to a stand
20 jumps with arms and legs moving forward and backwards and back to a
stand
10 Repetitions of each of the 8 TAI SABAKI
20 deep breathes while hanging on the pull-up bar


Main home Exercise selections

For days with no formal training

Two to three times a week

120 steps of 4 limbs walking back and forth and twisting from position
to position (front/back facing the sky positions)
20 fast push-ups with a handclap in the air and legs elevated on a chair
20 jumper squats with an added half turn to the right and then to the
left to a low horse stance and back up.
1 minute in the gymnastic bridge rolls sideways from belly up to back up
150 Transitions of playing with the 5 kg hammer creating
SYSTEMA/KORINDO movement
20 one legged squats (raise leg to all directions, supporting heel
flat on the ground)
20 one-hand push up on the finger pads (alternating hands)
10 regular pull-ups, 3 wide pull-ups, 2 narrow pull ups, 5 chin-ups
1 minute handstand balance
10 modified squats: squat from a standing position with elevated
heels, straighten the legs forward while (balancing on one hand), pull
the legs through to a push up position while shifting hands and fold
them back, jump up in the air.
10 modified squats: squat from a standing position with elevated
heels, straighten the legs to the right (balancing on one hand), pull
the legs through to the left (shifting hands) and fold them back, jump
up in the air.
10 start standing and roll straight backwards and to a handstand
10 start from standing on the knees and roll forward to a prone
position on the abdomen and chest. Continue as possible to roll so the
momentum facilitates a rise to a handstand and later a bridge.
30 deep breathes while hanging on the pull-up bar

Once a week

FARTLEK (short intervals of running and walking) for 12 km with a
light backpack (10kg) filled with sand
30 deep breathes while hanging on the pull-up bar

Once a week

Climbing up the stairs using bid steps 6 floors times six with a heavy
backpack filled with sand (15 KG)
30 deep breathes while hanging on the pull-up bar

Cheers, Sharon Friedman.