Vegan Bodybuilding & Fitness

Alright, it's about time I actaully put fingertips to keyboard and got some of my training goals down.

Right now I train four days a week: Saturday/Sunday/ Tuesday/Thursday. I also usually do a small routine on my own before bed if I'm not hurting too much from training.

Training is mainly body weight stuff and consists of: pushups, squats, crunches, dips, pullups, shadow boxing, bagwork, target practice, sparring, technique drills (kicks, punches, sprawling, etc), focus exercises such as holding squat or pushup position for several minutes. I also do cardio, usually varying between skipping, jumping jacks, running, sprinting, suicides, etc. Each workout begins and ends with intensive stretching.

Apart from the kickboxing, I also trail run, although it's been a while since I've gone for a run (due to foul weather). So hopefully this will get me back into gear.

Main goals:

-Increase number of pushups by 5 every three months (Starting at 30)
-Increase number of pullups by 5 every three months (starting at 15)
-Increase running distance/cardio.
-Increase flexibility. Splits - currently I'm about 4 inches off the ground. Want to be completely flat in one years time (don't know if that's too lenient or not?) Round kick height - want to be able to consistently round kick head height on someone 6' tall.
-Killer abs to match my husband
-Decrease my overall body fat

Current specs: 5' 2", 105 lbs

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www.veganunderground.com

Thursday December 14th, 6:30-7:30am:

Pre warm up: light jogging, stretching
Warm up: sprints, lunges, 'crow walking', and light jogging
5 minutes of stretching
15 minutes of 5 lb hand weight exercises (holding out front, holding to side, full speed shadow boxing, never letting weights fall below shoulder height)
15 minutes of kicks only bag work
15 minutes of takedowns with submissions
250 crunches
100 squats
Cool down: shadow kickboxing

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www.veganunderground.com

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The surest road to happiness is low expectations.

It's hard to get out of bed that early in the morning, so I only do the 6:30am workout once a week. It's a great way to start the day. I wish I had the discipline to be able to do it more.

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www.veganunderground.com

Saturday December 16th, 10am-11am:

Almost didn't train today due to severe trap pain from Thursdays weight training. Dragged myself in anyway (glad I did )

Pre warm up: stretching
Warm up: running, 10 minutes of technique drills
10 minutes of stretching and squats
5 more minutes of running
5 more minutes of technique drills
25 minutes of continuous target training (jab, punch, uppercut, hook, roundkick combos)
57 pushups (no breaks) this is my new current maximum
2 minutes of jumping jacks
Cool down: intense stretching, light bag work

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www.veganunderground.com

Sunday December 17th, 11:45pm-1:30pm:

Pre warm up: stretching, light bagwork
Warm up: jumping jacks
10 minutes of stretching and technique combos
2 minutes of shadow kickboxing
10 minutes of jumping and rolling drills
5 minutes of shadow sparring
10 minutes of karate block/punch drills
10 minutes of takedowns with submissions
25 pushups
11 regular pullups
2 sets of 3 widegrip (lat) pullups -- first time I've successfully done these ever!
100 regular crunches
40 side to side crunches
2 minute of bagwork
1 minute of holding pushup positioon
Cool down: intense stretching, light bag work

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www.veganunderground.com

Tuesday December 19th, 8:15pm-9:00pm:

Pre warm up: stretching, 12 pullups
Warm up: 2 minutes of running/shadow kickboxing/stretching
Circuit training, 2 minutes each of:
pullups (16 in 2 sets)
shadow boxing x 2 rounds
target practice x 2 rounds
balance ball exercises
jumping
round kick target practice
weight training/shadow kickboxing
medecine ball toss
Cool down: 50 squats w/ kicks on each squat, light stretching

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www.veganunderground.com

Thursday December 21st, 6:15am-7:15am:

Pre warm up: running
Warm up: 3 minutes of shadow kickboxing
5x2 minute rounds on the bag with stretching in between rounds
30 situps
50 crunches
70 pushups (1 set of 50, 2 sets of 10)
10 minutes of nunchacku training

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www.veganunderground.com

Hey K-oz,

I work out in classes of between 2 and 16 students. There is usually 1 instructor, but for big classes we can have as many as 5 instructors teaching at once. Most students train only twice a week but I train four times a week because I'm insane and I love the rush I get from it.

The club I go to is big, so there's plenty of room for everyone to work individually on their own bag. When we train on the bag it's much like traditional boxing except we also use our feet, legs and sometimes our knees and elbows for strikes (Muay Thai style). When we do rounds on the bag it's all out for the full two minute round (or three) using any technique we have learned according to our belt level. It's a crazy good workout. The class structure is great because it's quite competitive and forces you to go to your absolute limits.

Whenever I mention a "pre-warmup" in my training log, it means I'm working out before class on my own.

thx for reading my stuff, K-oz!

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www.veganunderground.com

Oh, you are very welcome!
I think it is so cool, that you are so passionate about that sport!
And it is so usefull as well, I bet you can kick anybody's ass.
So bad guys: take care

I've tried martial arts as well and I find kickboxing so so interesting. I would like to be able to do it. But I have failed several times

My real strength is that I can run REALLY fast from the bad guys.



I feel weak. The gym has been closed for the past 5 days.

9 hours and counting until they re-open tomorrow at 6:30am...

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www.veganunderground.com

Oh, I know what you mean. They close the students gym when there are no lectures. So they are closed for two weeks now

But the "reunion" will be even greater. Looking forward to read what you'll have done tomorrow

What body fat at 105lbs? You mentioned MT elbow and knee strikes. What style of kickboxing do you train in and for how long? Do you ever do any knuckle push-ups, burpees, hindu squats, or box jumps?
Here are some websites for conditioning if you get bored with your current routine.
http://www.trainforstrength.com/workouts.shtml
http://www.rosstraining.com/articles.html

I guess I don't have much body fat...but I'm a bit of a perfectionist

I've been trainining for eight months now. This is the style of kickboxing taken directly from my club's website:

"We teach Mixed Martial Arts which consists of effective stand-up striking martial art, Muay Thai, utilizing punches, kicks, knees, and elbows, best techniques of the wrestling (Freestyle and Greco Roman wrestling) to keep the fight standing up, to take someone down, employ submissions and holds from Brazilian Jiu Jitsu."

We often do knuckle pushups, burpees (had to google that one), as well as box jumps. We don't do hindu squats although I might start doing them on my own, they look cool.

Thanks for the links veganmomma, i've bookmarked 'em they look awesome.

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www.veganunderground.com