Warrior Dash Strength and Conditioning Training - Tues 11/29 workout :)

circuit #1

bulgarian bag swing test - (5 sets 10 overhead swings to the right, 10 to the left, 10 pushups on bag, then repeat)
10 - pullups - wearing bulgarian bag
10 - 30 inch box plyo jumps - wearing bulgarian bag
10 - long jumps wearing bag
10 - spiderman push ups walks -
10 - dips


3x


circuit #2


agility ladder 5min
rope pull kettlebell 2 min
plank crawl to plank push up in TRX 10 x


3 x
>

3 mile run

Today's Workout

If you were curious about what I did in the Gym Today...if you have questions about the TRX exercises, look up TRX Executioner Workout for the first half, Jonathan Ross 10/10/10 TRX Challenge for the middle and TRX Superhero workout for the last part. I mixed and matched parts of the workouts plus added stuff that would help me train for the Men's Health Urbanathalon. Enjoy!:


On the TRX - Modified TRX Executioner workout:

Split Atomic Push Ups 10/10 each side (one leg in the trx handle and the opposite hand in the other handle)

Single Arm Single Handle Row 10 (one heel in the foot cradle..suspended and both hands on other handle)

Single Leg Mountain Climber Pendulum swings - 30 sec each leg
Ross Hamstring TRX Curls - 10
Tri Kick Pistol 4/4
Resurrection Bicep Curl 10 (super deep bicep curls)

TRX - 10/10/10 Challenge - Single Leg Handstand Push Up, Extreme Leg Extention (head under anchor) , TRX Lunge with Hops - 1 min rest then switch to other leg

8 TRX Pull Ups
8 - Regular Pull Ups on the bar
Monkey Bar Hand Walk - 5 Times back and forth (on the monkey bars)


Super Hero TRX Workout (Modified)
10 Iron Man Squat
10 Iron Man Squat Jumps
10 Neo Row (over shortened) 10 reps each arm
10 Aquaman Dive Push Ups facing anchor
Flash Sprints 45 seconds
15 reps each Daredevil Pendulum single leg kicks

20 TRX Atomic Pike Pushups


off the TRX:

5 Dips on dip bar then hand walk forward and back - 5 sets
10 Burpees with hop onto 3 foot plyo box - 5 sets

3 mile run at various inclines and speeds to finish

Train like an athlete!

For most people simply running every day, or just trying to lift heavy isn't going to suit your goals. Unless your goal is to become a marathon runner or to be a big body builder, you should be training like an athlete to be bit. Think more like a swimmer, track athlete, mixed martial artist, tennis player. Train your body to be more explosive, powerful and for endurance as well. Train in functional movements that allow your body to work as an entire unit as opposed to just training one body part in an unrealistic way.

Let me train you to be an athlete, your body will naturally look better and more fit as you progress and you will feel great and ready to tackle the world!

Medwin

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FINALLY UPDATED!

Hey everyone!

Sorry it's been a year since I've updated but now that I've decided to become a full time group trainer and personal trainer I thought now would be the time! :)

Please check my updated schedule, please refer me to friends, please add me on facebook and twitter!

Medwin

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Like my Facebook Business Page and Share it! Medwin Mina Fitness .

Getting Started

Hey all!

So as I am transitioning full time into the martial arts and fitness world, I'm finally updating my blog so friends, students and potential clients can keep up with me and find out about my workouts :)

I'm working as a program director/assistant tae kwon do instructor/group X coach at Gold Medal Family Center in Burlingame owned by 1992 Gold Medalistin Tae Kwon Do Herb Perez. teach Cage Fitness, Kickboxing Bootcamp, General Athletic Conditioning classes and help out with kids tae kwon do. Soon I hope to add my own Muay Thai program there as well.

I also teach my favorite training tool TRX in group classes in Oakland on Sunday Mornings at Flying Yoga in Oakland.

I will soon be adding more TRX classes and Bootcamps as well.

If you know me you know my story, and I'm sure I'll get to posting it in the "ABOUT ME" section soon but in a nutshell:

I started out as a severely overweight individual. At my highest point I weighed over 300 pounds. Using Martial Arts training and my own obsession about learning about fitness I was able to drop about half that weight in about 2 years. I trained directly under the famous Ganyao as one of his fighters and was frequently helped out by one of Thailands most famous Muay Thai legends, Jongsannon. I fought for them several times as an amateur and fought the California Champion at Heavyweight (!!!) in my first fight at STRIKEFORCE. During my time with them I have had the pleasure of training with great current and legendary fighters. I sparred with Royce Gracie to prepare for his UFC comeback, trained and sparred with former and Current UFC fighters, Mark Munoz, James Irvin, Scott Smith, Tim McKenzie, Urijah Faber, Frank Mir and Brandon Vera. Was teammates and sparred with Strikeforce champions Gilbert Melendez and Jake Shields.

During my time as a fighter, I always would seek out the best ways to get fit and train to be in perfect condition to last for a grueling 30 min Mixed Martial Arts fight. I came across many different training methods and tools like the TRX . After years of experimenting on myself and others I've composed effective training methods and will continually always look to learn and evolve.

I hope I can help you in any way expand your fitness and training needs.

I was in the corporate world for a long time as a Territory Manager for T-Mobile, Retail Store Manager for T-Mobile and a Regional and Divisional Sales Trainer for a T-Mobile Exclusive Dealer, but found myself increasingly bored and unmotivated by my work. All I thought about was how to get my training in for the day, how I could leave work early to train, how I could play hookey to train and then trying to fit in time to train others.

It was then that I decided to take a chance from a well paying, secure and cushy corporate job and finding my way to do what I love on a daily basis. Now I work 7 days a week and even in my off hours am getting work planned, but none of it ever seems like work. I'm blessed that Master Perez and his wife Reina took a chance and hired me full time to use all my skills at their gorgeous facility. I'm forever indebted to Ganyao for taking me under his wing after only 11 weeks of group classes to be one of his personal students. I'm grateful for Jongsannan for taking time out to corner me, hold pads for me and his friendship. My former teammate Jimmy Jarquin for allowing me to lead the Muay Thai program at his school Bushido Fight Team. Everyone at the TRX training center and Randy Hetrick for inventing the TRX and giving me kind words all the time for taking my training and skillset to a new level and Laura and Flying Yoga for giving a guy with a big dream of a new career a shot to excel! :)