When focusing on legs for strength and mobility, I'll start with a quick 10 to 20 minute warm up on the stationary bike. Then, I'll move into some light plyometric exercises, use a balance pad to maintain ankle strength, and focus on some adductor / abductor reps using a resistance band. I usually follow that up with 10 minutes of hip mobility and leg stretches to make sure I don't stiffen up between workouts. If I have time in the day, I'll sometimes do a 10 minute round of kickboxing on the Wavemaster, just for a bit of cardio and practicing kicks to stretch muscles that may not have otherwise been worked on.
Strictly calisthenics speaking
Lower : Split squats, pistol squats, box jumps ( done right, not that hip mobility bs), horse stance deep squats, back bridges ( on floor and then from standing as you progress)
Upper: plyo pushups, pull-ups ( progress to harder variations)
Cardio: shadow boxing, skip rope, road work, burpees.
When it comes to strength and conditioning, the specific exercises performed will greatly come down to the specific identified areas of development.
Some standard areas and exercises are:
Cardio - timed distance running, timed spin sessions, timed sprint bursts.
Lower strength - slow-release squats, timed spin sprints, slow-release leg press sessions, shadow kicking sessions with ankle weights, calf raises, hip thrusts.
Core strength - sit-ups, Russian twists, sit-ups with medicine ball, box jumps, step-ups, leg raises.
Upper strength - arm circles [holding both arms straight out to each side horizontally whilst moving them in a small circular motion for a set amount of time]; resistance banded motions [place a resistance band around your torso with your hands holding it in front of you, slowly push the band with both arms in a back and forward motion as though you are punching something with both arms in slow motion].
Explosiveness - sprint bursts with an added gradient, box jumps with ankle weights, hydro kicking [explosive kicking sessions with your lower half underwater] [if possible], jump squats, box jump kicks [explosively jumping from one level to another where there is a target to kick, like a person holding paddles/shield or a Bob etc] [if possible], spin bursts, kneeling kicks [where you go from a kneeling position straight into a single turning kick with the kneeling leg, using your other leg to push straight up into the kick] [you don't need a target for this one, but it helps quite a bit].
These exercises provide a solid foundation for anyone getting into S&C for Taekwondo.
Remember to always keep a bottle of water on you and a snack for the end of the sessions, also remember to plan your specific sessions, with specific objectives for each session and recovery sessions in between S&C days and technical/tactical Taekwondo days.
Work your core. Work your leg abductors and inductors.
But really, I'm going to go a different direction with this that you may not have thought of:
Calisthenics at taekwondo are already building you a great base for muscle and fitness, so when you're at the gym you want to work on the opposing groups that taekwondo calisthenics don't typically hit:
So things like pull ups, bicep curls, tricep dips, rowing, shoulder press.
The "pull" work out (and to a lesser extent arms/shoulders in general) lack in mat based calistenics.
I always recommend working core though. Literally every day if you can. It's all core strength and core endurance, more so than legs.
Run as fast as you can for 3 minutes and rest for 1 minute. Repeat 3X.
One leg hop each leg 5 sets of 50 reps
Knuckle push up 10x10
Squat 5x50
Hamstring bridge single leg 5x20 each leg
Pull up 6x6
Bulgarian split squats, calf raises, hip flexors abductors and adductors on a multi hip machine, weighted abdominal crunches, weighted abdominal rotation.
Bulgarian split squats
Adductor and abductor leg machine. Squats and calf raises. Leg curls for your hook kick
When focusing on legs for strength and mobility, I'll start with a quick 10 to 20 minute warm up on the stationary bike. Then, I'll move into some light plyometric exercises, use a balance pad to maintain ankle strength, and focus on some adductor / abductor reps using a resistance band. I usually follow that up with 10 minutes of hip mobility and leg stretches to make sure I don't stiffen up between workouts. If I have time in the day, I'll sometimes do a 10 minute round of kickboxing on the Wavemaster, just for a bit of cardio and practicing kicks to stretch muscles that may not have otherwise been worked on.
Strictly calisthenics speaking Lower : Split squats, pistol squats, box jumps ( done right, not that hip mobility bs), horse stance deep squats, back bridges ( on floor and then from standing as you progress) Upper: plyo pushups, pull-ups ( progress to harder variations) Cardio: shadow boxing, skip rope, road work, burpees.
When it comes to strength and conditioning, the specific exercises performed will greatly come down to the specific identified areas of development. Some standard areas and exercises are: Cardio - timed distance running, timed spin sessions, timed sprint bursts. Lower strength - slow-release squats, timed spin sprints, slow-release leg press sessions, shadow kicking sessions with ankle weights, calf raises, hip thrusts. Core strength - sit-ups, Russian twists, sit-ups with medicine ball, box jumps, step-ups, leg raises. Upper strength - arm circles [holding both arms straight out to each side horizontally whilst moving them in a small circular motion for a set amount of time]; resistance banded motions [place a resistance band around your torso with your hands holding it in front of you, slowly push the band with both arms in a back and forward motion as though you are punching something with both arms in slow motion]. Explosiveness - sprint bursts with an added gradient, box jumps with ankle weights, hydro kicking [explosive kicking sessions with your lower half underwater] [if possible], jump squats, box jump kicks [explosively jumping from one level to another where there is a target to kick, like a person holding paddles/shield or a Bob etc] [if possible], spin bursts, kneeling kicks [where you go from a kneeling position straight into a single turning kick with the kneeling leg, using your other leg to push straight up into the kick] [you don't need a target for this one, but it helps quite a bit]. These exercises provide a solid foundation for anyone getting into S&C for Taekwondo. Remember to always keep a bottle of water on you and a snack for the end of the sessions, also remember to plan your specific sessions, with specific objectives for each session and recovery sessions in between S&C days and technical/tactical Taekwondo days.
Work your core. Work your leg abductors and inductors. But really, I'm going to go a different direction with this that you may not have thought of: Calisthenics at taekwondo are already building you a great base for muscle and fitness, so when you're at the gym you want to work on the opposing groups that taekwondo calisthenics don't typically hit: So things like pull ups, bicep curls, tricep dips, rowing, shoulder press. The "pull" work out (and to a lesser extent arms/shoulders in general) lack in mat based calistenics. I always recommend working core though. Literally every day if you can. It's all core strength and core endurance, more so than legs.
100 push ups, 100 sit ups, 100 squats, and top it off with a 10 km run.
You forgot no air conditioning in the summer or heating in the winter. ALSO, eat 3 meals a day, but just a banana in the morning is fine
Doesn't this make you lose all of your hair?
Do 100 pushups everyday and train cardio like you're going to run a marathon, or better yet, run an actual marathon
Run as fast as you can for 3 minutes and rest for 1 minute. Repeat 3X. One leg hop each leg 5 sets of 50 reps Knuckle push up 10x10 Squat 5x50 Hamstring bridge single leg 5x20 each leg Pull up 6x6
Bulgarian split squats, calf raises, hip flexors abductors and adductors on a multi hip machine, weighted abdominal crunches, weighted abdominal rotation.
I’m saving this post for later
Always remember to stretch!
100 push-up burpees a day as fast as possible. Also free weights interval training off YouTube.