Understanding Kung Fu for life, health and self defense
Hey everyone! I haven't been active but figured I'd jump in. Oh and Pardon my grammar typing is not my forte. I must urge how important it is to exercise the body and absorb sunlight during these times. The media is urging everyone to "Stay home" and "Stay Indoors". Ha! That's a recipe for madness and weakening your immune system. I know people who've done nothing but stay inside and absorb nothing but "NEWS". Their reality to warped into a fear based reality. And…
ContinueAdded by Markkus Mastropoalo on April 22, 2020 at 11:25am — 1 Comment
A workout that I did last week that I think you all might enjoy.
40 push-ups(warm-up)
15 push-ups
15 diamond push-ups
15 chest tap push-ups
15 wide push-ups
15 windmill(Stars) push-ups
40 Elevated Push-ups
15 Typewriter Push-ups
40 chin ups
30 Air-squats
20 pull-ups
40 dips
20 weighted dips
50 Crunches
50 Leg raisers
30 Air-squats
4-15 Dumbbell Curls
Heavy Bag…
ContinueAdded by Markkus Mastropoalo on January 25, 2017 at 9:10pm — No Comments
A Simple at-home workout that I like to do to stay in shape ( :
30 Push-Ups
30 Diamond Push-Ups
30 Wide Push-ups
30 Elevated Push-Ups
40 Pull-ups
40 Dips
50 Leg raisers
50 Crunches
50 Air Squats
50 Deep Knee Bends
Added by Markkus Mastropoalo on November 26, 2016 at 10:43pm — 2 Comments
Dummy Set(as far as I knew)to 25 push-ups x4
30 Air Squats x2
30 Deep Knee Bends x2
Squat Jumps 3 sets of 10
Knee Tucks 3 sets of 10
Jumping Lunges 3 Sets of 15
Triple Jump 3 sets
Back Jump(Length of room) 3 Sets
Added by Markkus Mastropoalo on August 24, 2015 at 9:10pm — No Comments
1.25 strict Push-ups to 30 Deep Knee Bends(two sets)
2.25 strict Push-ups to 30 Air Squats(two sets)
3.50 Leg-raisers
4.1min plank
5.30 second side plank(Both sides) back to plank 30 seconds
6.Bird Dog 30 seconds both sides.
7.x25 Diamond Push-ups
8.x25 Wide Push-ups
9.x25 Elevated-Push-ups(legs raised)
10.x25 Raised Push-ups(Legs down)
11.x10 Hill sprints(or normal sprints)
Added by Markkus Mastropoalo on July 13, 2015 at 5:00pm — 2 Comments
Mr. Bronson challenged me to start posting my workouts again, CHALLENGE ACCEPTED! ( : Due to technical issues with my USB drive I cant upload any video content but I can give you all a look at what I've been doing lately. This workout I did today is advanced(at least for me) but I expect Black belts to Kill this :D.
1. x30 Strict Dead Hang pull-ups(I Max out first Set(I got to 12) then shoot for 10 after)
2. x100 Strict Standard Push-ups(Focus on form. Keep it as strict as…
ContinueAdded by Markkus Mastropoalo on June 29, 2015 at 3:30pm — 1 Comment
5 pull-ups
10 push-ups
15 air squats
15 crunches
I repeated this cycle 20 times adding up to..
100 pull-ups
200 push-ups
300 air-squats
300 crunches
I attacked the workout by doing the cycle twice with minimal rest(10-15 seconds) then a 1-2min rest period, then I repeated until I hit 20. Essentially I went by two's.
After the calisthenics routine I ran 2 miles.
Added by Markkus Mastropoalo on March 13, 2015 at 5:59pm — No Comments
This is a modified version of a workout developed by the Marine Special Operations Command. I do it once or twice a week, it's full body, get's your heart pumping and will keep you physically flexible. The only things I modified are the push-ups,trunk twists,and lunges. I wanted to throw in some variety. I recommend you keep rest to a minimum 10-15 seconds tops to get the maximum benefit. It's rather demanding. If you are new to this intensity you can simply lower the rep range! Oh and no…
ContinueAdded by Markkus Mastropoalo on February 16, 2015 at 11:03pm — 1 Comment
Two mile run with added up hill lunges
100 push-ups(Broken into sets of 50)
50 bent rows each arm(Broken into sets of 10)
50 Elevated push-ups(Reps to failure until I reached 50)
50 Standing Military-Press(Reps to failure until I reached 50)
50 Pull-ups(Reps to failure until I reached 50)
100 crunches(Reps to failure until I reached 100)
1min flutter kicks
3min…
Added by Markkus Mastropoalo on July 20, 2014 at 5:07pm — 3 Comments
I've been training but not posting, sorry about my inactivity. Well here is what I did tonight.
Mixed heavy bag/free flow and squat jumps for cardio (18 minutes total ), about a 5-7 minute rest. Push ups until I dropped (got to 50). 20 weighted push ups, freestyle push ups,50 chainsaws with 10 gallon water jugs(each arm)and about 13 mins of core. Also 3 L-Ups, and then some pull ups before I started. I also worked on my dragon flags. And then…
ContinueAdded by Markkus Mastropoalo on March 1, 2014 at 10:30pm — No Comments
After being sick for....EVER! And fighting it off naturally without antibiotics I couldn't wait to train again. I decided to go explosive with my workout, and give my body a good wake up call. So here is what I did. 20 push-ups to 20 air squats. I reached 100 of each. 10 push-up to sprint, 12 burpees, 50 sit-ups, 40 leg raisers(upper and lower abs), and 20 crunches. Nothing like getting back to work ( :
Added by Markkus Mastropoalo on October 28, 2013 at 12:38am — 2 Comments
10 20lb weighted vest push-ups to 30 second weighted horse stance. from the stance I grabbed my 20lb dumbbells raised my self up and did 5 reps of standing dumbbell shoulder press. I repeated this 5 times. I then did careful and controlled weighted punches for around 2mins(I didn't wan't to do it for to long due to the risk of injury). After that I still had my vest on, so I started to pretended I was in the middle of ball and chain! After a good long weighted workout I took off the vest. I…
ContinueAdded by Markkus Mastropoalo on August 6, 2013 at 11:00pm — No Comments
Long ago I wasn't such a healthy person. I ate Cheetos,Cup'O'noodles,Lays chips,and more. I also ate candy's filled with artificial colors. And worst of all I drank soda, and ENERGY DRINKS!!!!!!!!!!!!! And not just your average energy drinks. I'm talking "extra large" Monster energy drinks! So one day I was drinking my daily Monster(Sometimes 2 a day),and suddenly it felt like someone poked my brain with a needle! I then knew it was the drink so I quit that very day. Then I realized after…
ContinueAdded by Markkus Mastropoalo on May 4, 2013 at 1:25am — 3 Comments
After being sick for a week I't takes a toll on your body. So to recover I have been doing a lot of stretching, and strength training to get my muscles moving again. For the last couple days I've been doing a lot of push ups,core workouts,dumbbell routines, and pull ups. I actually managed to do 1 L-Up. Next I need to bring my cardio back up to speed.
Added by Markkus Mastropoalo on March 9, 2013 at 8:42pm — 2 Comments
I'm so glad I'm sparring again! It's an awesome learning experience. And I cant wait to eventually learn to apply my technique at a better level, so I will have the ability to maintain better control, and fluid movement. Thus better sparring.
Added by Markkus Mastropoalo on February 26, 2013 at 12:16pm — No Comments
Yesterday a strange man called me, and my friends over to ask us a question. The man kept asking us odd things, and we were very confused. Then he finally asked us if we had "any pot or pills on us" Then that's when a surge of adrenaline rushed through my body. But I kept my cool. We told him we don't do that stuff, and he just looked at us. I examined his pockets with my eyes in a way that was not noticeable. And I noticed he had something in one. The theory that was in my mind was that It…
ContinueAdded by Markkus Mastropoalo on February 24, 2013 at 1:30am — 3 Comments
Just some clips of me doing exercises, and other things --> http://youtu.be/8XYhNOANUCk
Also during this process I did 10min free flow, 20min heavy bag, 150 crunches,30 push ups and resistance band training.
Added by Markkus Mastropoalo on February 16, 2013 at 1:38am — No Comments
Since everyone is doing cool workouts like drunken pushups I thought I would challenge my self too. Here is a link to the video--> http://youtu.be/nHnVgjAaPqk
Added by Markkus Mastropoalo on February 1, 2013 at 7:50pm — No Comments
Link-> http://youtu.be/GcTVoQvL-Zg
Added by Markkus Mastropoalo on December 31, 2012 at 1:53pm — 1 Comment
10min Warm up/slow technique,10min heavy bag kicks,30min weight lifting(back,biceps, triceps) Resistance band forearm training(50 reps each side) 10 3 finger push ups,200 crunches. I then went to eat some protein to put some energy back into my muscles for some more cardio training. I ended the workout with- 13min non stop free flow,a great bike ride(Worked my legs,and also cardio),and then stretching. I laugh at the holiday bulge.
Added by Markkus Mastropoalo on December 27, 2012 at 10:53pm — 1 Comment
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