Here is a simple idea that I came up with after doing my one kata a day routine to improve my Karate. The idea is to do at least one exercise movement each day. I try to do at least three sets of the exercise for as many reps as I feel I need and adding weight to the weighted exercises as needed.
For example, on any given day I might do one of the following exercises:
- Glute bridge – 3 sets of 15 reps with a short pause at the top of the movement.
- Kettlebell swings – 3 sets of 14 reps with a 25 pound kettlebell.
- Lying side leg raises – 3 sets of 12 reps for each leg on both sides.
- Trap bar deadlifts – 3 sets of 6 reps with 135 pounds.
- Planks – 3 sets of 1 minute holds.
- Pushups – 3 sets of 20 reps
- Kettlebell deadlift – 3 sets of 12 reps with a 25 pound kettlebell.
- Superman crunches – 3 sets of 12 reps.
A very important thing to consider, on weighted movements, is to use light enough weight to keep from hurting yourself but enough weight to feel the exercise. I would suggest a light warmup to get your heart pumping and the blood flowing to your muscles if you are going to do weighted movements but the idea is to get in a quick, 5 to 10 minute workout, without much setup time.
I have been doing this for almost six weeks now with the intention of improving my hip and glute activation and power and it has been working better than I expected.
Please leave a comment below if you have tried this type of daily workout.