For more theory, less specific exercises, check my previous training routine article. Take my workout as inspiration!

Morning (35 minutes +)

• Warm up - jumping with switching stance (right - front leg, left - front leg)
• 20 horse stance squats with a jump, hands point to the grounds and touch it in the most bottom position
• 20 round inside kicks
• 20 normal squats
• 20 round outside kicks
• 20 horse stance squats, hands point forward as for usual squats
• 20 direct kicks to the head
• 20 lunges with jump, you switch legs when you jump
• 20 kicks from a turn
• 20 normal squats followed by the side kick each

Qi Qong or other breathing techniques for release for 2 minutes

• 20 round low kicks followed by round a head kick each
• 20 normal squats
• 20 double direct kicks
• 20 horse stance squats on the one leg (stay in the horse stance, move your whole body towards one of your legs and down)
• 12 machine gun kicks
• 20 normal squats
• 20 series of random combinations
• 20 lunges with jump
• 20 series of random combinations
• 20 squats followed by the side kick each

Qi Qong or other breathing techniques for release for 2 minutes

Planks for 3 minutes

Series are done as fast as possible, so are squats, breathe properly, you use only hands for combinations!

Evening (60 minutes)

Weights

• bench-press 12 to 16 reps, three series*
• shoulder press 10 to 12 reps, three series*

*I target for quickness rather than for brute force. If you want big body and don't traing necessarily for anything martial, do 4 to 6 less reps than I do

Abs

• 15 crunches
• 10 ab wheel exercise
• holding legs above the ground (is harder if you hold the body too) for 1 minute**
• 15 crunches
• 10 ab wheel exercise
• holding legs above the ground (is harder if you hold the body too) for 1 minute**
• 15 crunches
• 15 head lifts (similar to crunches, you put legs on the stomach and only move with the head)
• 40 crunches on each side
• 15 crunches
• 15 head lifts (similar to crunches, you put legs on the stomach and only move with the head)
• 40 crunches on each side***
• 100 more crunches or head lifts, or combination of the two in any ration

** if it is hard for you, make a few deep breaths in and out before

***do breathing exercises if necessary

Back

For me, the exercises for back are difficult to describe, have no name in English. Google 'self-weight exercises for back' and see if anything catches your eye. You can opt for death lifts too. I may do a video for my exercises in spring.

Notes

This training is not designed to be done daily, but to be used together with the one in this article.

At weekends, I will add easy noon training with jumping rope and bulgarian bag. Just simple and quick ones. Expect and article on Saturday

On mondays, I have a break from Admirable Admiral training and will do regular kickboxing training instead.

If you feel a need, have a rest!

If you do other sports, you need to adapt your training to it. Take mine as inspiration.

You should do warm up before every high intensity training, therefore you do it twice a day at least.

You should finish with flexibility exercises to avoid pulled muscle or other health issues.

I will follow this workout throughout January and post a new one in first days of February.Enjoy!

@greenmask9

You can look forward to in the following days:

• Weekend exercises added to Admirable Captain training
• Last days of the drunk president, election is approaching (Czech Republic, humour-heavy)
• When it is time to turn off devices for health reasons

You might be interested in these previous articles of mine:

• My A+B Training Plan for Christmas 10-day Holiday (inspiration)
• Training with Lower Weights Is as Effective
• Education System of Finland
• 7-5-3 Code: 5 Keys to Health