Kettlebells and pushups/situps/squats/burpees with bodyweight


On Thu, 27 Jan 2005 20:33:49 -0000, rkxyz <rkxyz@...> wrote:
>
>
> I have to admit that I do absolutely nothing on days when I don't
> have Systema class. Weather permitting, I'll ride my bicycle for an
> hour or so, and stop in the park to practice rolling and falling for
> about a half hour; if I'm with a friend, we practice Systema for a
> little while. But my enthuiasm for outdoor practice wanes as it gets
> colder. Even in the summer, I have nothing like your regime, Sharon.
> I am hoping to take some additional fitness classes through the
> university where I work, though. Reading your fitness regime makes me
> realize that I really should exercise every day! I have to confess
> I'm a little lazy by nature, especially in the wintertime.
> Anyone else in the group have a fitness routine for days when they
> don't have class? I am curious as to what everyone else does on the
> off days.
> *Vsego nailuchshego* (best wishes),
> Rachel
>
> --- In systema_group@yahoogroups.com, "Sharon Friedman"
> <ransuru@y...> wrote:
> >
> > 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.
>
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Signum Pacis Amor