Conditioning workout

I am an instructor (Tang Soo Do) and I find myself taking a break due to my work sending me overseas for a few months. I miss it terribly, but I have decided to use my time in trying to develop a single workout that I can use and reccommend to my students. I wanted it to be quick - no more than 40 minutes - and able to be performed on alternate days.

This is what is it about and how I have been performing. I have included the weights that I used but that is obvoiusly open to interperetation by individuals - heavier or lighter - however the idea is to be able to do reps. of 10 or 20 for 6 sets - so go light.

1/ Squats (barbell - 50kg) X 20
2/ Bicep curls (Dumbell 10kg) X 20
(Alternate with Concentrated curls)
3/ Calf raises (40kg) X 20
4/ Bench press (60kg) X 10
5/ Leg press (70kg) X 20
6/ Tricep extensions (7.5kg) x 20
(Alternate with tricep kickbacks)
7/ Crunches X 20 (I use a fitball and 9kg medicine ball)

That's one set and I have been puching out six all-up.

Now the secret is to move very quickly between each exercise and limit breaks between sets to 45 seconds (one minute max).

I time each set and try to move quick enough to complete each set in 4Min 30sec. - so just over 5 minutes with a break.

This is done on alternate days and I run (3 - 5 km) on other days.
Try it and let me know - it's really working for me.

Too many reps for me. Inviting tendon damage from over-use. Don't see anything for the back - maybe swap the leg-press for deadlifts, since you are already doing sqauts.

mattj's right. tendon and ligament damage will ensure from this.

also the weights and sets are a bit high, 6 sets of 20 squats on 50 kilos is going to screw them over if they dont know how to lift that properly.

Not a great routine mate, too much work, not enough rest, and its a bit scrambled too in the order of the exercises.
plus the factor you have to remember is that relatively few people can actually perform the correct exercises, so I hope you can show them.
Ill just wait for cord to make one since i suck lol

If it works for you then fine.

But to suggest to others I think it is an incomplete and unbalanced workout.

Jude

Do you think that maybe this is only working just on the fact that you are doing some sort of weight training? I don't know your weight lifting background, but beginners can do the most unbalanced routine and see some degree of results regardless.

Quote:

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1/ Squats (barbell - 50kg) X 20
2/ Bicep curls (Dumbell 10kg) X 20
(Alternate with Concentrated curls)
3/ Calf raises (40kg) X 20
4/ Bench press (60kg) X 10
5/ Leg press (70kg) X 20
6/ Tricep extensions (7.5kg) x 20
(Alternate with tricep kickbacks)
7/ Crunches X 20 (I use a fitball and 9kg medicine ball)

---

Where is the back work?

Personaly, I would use a superset structure with lower reps, and less rest to achieve the same results.

Bench press/bent over row 4x8-10
Squat/overhead press 4x8-10
Weighted Crunches/hyperextensions 4x8-10

The trick is to go from one exercise to the next with zero rest within the superset, and have only 30 seconds between supersets.

That works out at 7-8 minutes to complete each block of 4 supersets, 21-24 minutes total for the workout.

Brief. Intense. Balanced. Better.