Workout takes to long

Post your exercise routines or sequences of exercises that you do during a workout, as well as your questions and tips on such routines.

Workout takes to long

Postby johnbench110 » Aug 18, 2010 19:21

Dear Mr. Kurz,
please help me, I bought your books Stretching Scientifically, Scients of Sports Training, video Secrets of Stretching, Power High Kicks with No Warm-up and dvd Acrobatic Tumbling but I am still having a hard time to figure out a weekly workout schedule. I am 29 years old 1,82m weigh 91 (lean) kg. My goal is to achieve the full front and side splits, good cardio vascular health, strong knees and lower back. Here is my weekly workout schedule:
Monday:
Joint Rotation, Dynamic Stretches ( I do them twice a day every day), shadow boxing w./ kicks, 2 sets 30 jumps w./ kicks
Squats: 1 set 15 reps. 40kg, 1 set 15 reps. 60kg, 1 set 20 reps. 100kg
Hanging leg raises: 3 sets 12 reps w./out weight
Pull ups: 3 sets 12-6 reps. w./ 8kg ankle weights
Adductor flys: 1 set 100 reps. w./ 8kg ankle weights
Leg curls: 1 set 100 reps. 47,5kg
Lying leg raises: 1 set 100 reps. 8kg ankle weights
Sit ups: 1 set 100 reps. holding 17,5kg dumbell to chest
Back extensions on the bench: 1 set 30 reps. holding 25kg barbell behind head
Deadlifts: 1 set 30 reps. 50kg
Good mornings: 1 set 30 reps. 40kg
Crunches: 1 set 100 reps. holding 2 x 5kg plates
Crunches w./ twist: 1 set 100 reps. holding 2 x 5kg plates, 8kg ankle weights
Hindu squats: 1 set 200 reps.
Neck bridge: 3 sets 30 reps. (only on toes and head)
Relaxed stretches for side split 2 x 2 minutes, front split 2 x 1 min. each leg, 1 x 1 min. abdomen stretch, 1 x 1 min. lower back stretch, 1 x 1 min. arms, shoulders and chest
WHOLE WORKOUT TAKES 3,5 LONG HOURS
Tuesday:
Joint Rotations, Dynamic Stretches, 2 sets 30 jumps w./ kicks, either run, jump rope or shadow box w./ kicks, Relaxed stretches for legs,ab and back
Whole Workout takes 1,5 hours
Wednesday:
Rest
Thurstday:
Like Monday only no Heavy Squats, BUT STILL WORKOUT TAKES 3 LONG HOURS
Friday:
Like Tuesday
Saturday:
Like Tuesday or rest
Sunday:
REST
Please don' t get me wrong, I'm not lazy but working out for 3,5 hours and having a job is killing me. Could you please show me a training plan w./ exercises, sets, repetitions. amount of weight in exercises that is necessary to get and stay strong enough to do the splits.
THANK YOU VERY MUCH FOR READING AND ANSWERING GOD BLESS YOU
johnbench110
 
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Joined: Jun 30, 2010 08:58

Re: Workout takes to long

Postby CSta » Aug 21, 2010 13:26

JB,

I think you could cut out a few exercises. Looking at Monday, you do hanging leg raises, lying leg raises, and situps. Each work the hip flexors and abs. You could probably cut out two of those exercises. Also, you do two types of crunches: regular and twisting. You could probably cut out the regular. You could also probably cut down on reps and add weight on the crunches.

Finally, you do back extensions, good mornings, and deadlifts. Kurz says deadlifts and replace GMs when your GM weight gets too high. So, you could probably cut out one of those exercises. Perhaps the back extensions too.
CSta
 
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Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Re: Workout takes to long

Postby Thomas Kurz » Aug 27, 2010 18:01

johnbench110 wrote:
Please don' t get me wrong, I'm not lazy but working out for 3,5 hours and having a job is killing me. Could you please show me a training plan w./ exercises, sets, repetitions. amount of weight in exercises that is necessary to get and stay strong enough to do the splits.
THANK YOU VERY MUCH FOR READING AND ANSWERING GOD BLESS YOU


Read this post:
http://tomkurz.wordpress.com/2009/06/23 ... ttle-time/
Thomas Kurz
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Re: Workout takes to long

Postby johnbench110 » Aug 28, 2010 19:28

Dear Mr. Kurz,
thank you for your reply. I will try to select only the necessary exercises.
johnbench110
 
Posts: 16
Joined: Jun 30, 2010 08:58


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