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The White Sash Guide To Fitness Part 1

Fitness: Where to Begin?

This is a question most people face whenever they want to start something new. This can be both exciting or intimidating and in the world of fitness the options seem nearly endless. What do I do to workout? What do I need to eat? The answer to those questions might leave you even more confused than you expected. The easy answer is it’s not easy at all. Fitness is a journey and you get out of it what you put in.

By now you made the realization that sitting on the couch eating chips and cake isn’t providing you those fitness goals you told yourself you would have by now. Well it’s time to start fresh and let go of your past failures.
Fitness Empty Your Cup

If you have never worked out before let me start off by saying give what you’re going to doing a chance. The real secret to all this is consistency and time. Your first class at Syracuse Martial Arts Academy is a great way to introduce yourself to some calisthenics training. We have people of all fitness levels in each class and you will be guided on what to do in our group warm-up/ workouts. We focus on total body strength and conditioning using a variety of body weight movements that can be scaled to your ability level. Form and safety comes first.

For those that are familiar with our classes or are preparing for your first test it’s time to get busy. Ideally you should be working out 3-4 days a week for 30-60 minutes followed by mobility work and good nutrition throughout the day. I like to keep a journal of my workouts as it’s an easy way for me to track the progress I make.

If you are working out in a commercial gym be familiar with the equipment and use it correctly. Personally I have a garage gym with various free weights and other equipment that provides an amazing amount of training options. You can easily get started at home with a few pairs of dumbbells, a sandbag and a jump rope. In future posts I will go into further details on fitness options but for now I want you to test your own fitness level.  

Personal Fitness Level Test


Personal Fitness Level Test

Get yourself a stopwatch or timer app for your smartphone.

Warm-up by doing 5-10 minutes of jump rope or heavy bag work.

Then

For Time:

  • 1 Burpee    2 Hindu Squats
  • 2 Burpee’s  4 Hindu Squats
  • 3 Burpee’s  6 Hindu Squats
  • 4 Burpee’s  8 Hindu Squats
  • 5 Burpee’s  10 Hindu Squats

          10 V-Ups

  • 1 Burpee    2 Hindu Squats
  • 2 Burpee’s  4 Hindu Squats
  • 3 Burpee’s  6 Hindu Squats
  • 4 Burpee’s  8 Hindu Squats
  • 5 Burpee’s  10 Hindu Squats

            10 Hand release push-ups

  • 1 Burpee    2 Hindu Squats
  • 2 Burpee’s  4 Hindu Squats
  • 3 Burpee’s  6 Hindu Squats
  • 4 Burpee’s  8 Hindu Squats
  • 5 Burpee’s  10 Hindu Squats

          10 V-Ups

  • 1 Burpee    2 Hindu Squats
  • 2 Burpee’s  4 Hindu Squats
  • 3 Burpee’s  6 Hindu Squats
  • 4 Burpee’s  8 Hindu Squats
  • 5 Burpee’s  10 Hindu Squats

           10 Hand release push-ups

Write down your time so you can see how much you have improved after a few months of training.

Download your free Personal Fitness Level Test Tracking sheet.

Continue reading: The White Sash Guide to Fitness – Part 2 (Movement)

Legal Disclaimer: I am not a doctor, medical practitioner, licensed physician or certified nutritionist. The advice I give is of my own opinion and you should speak with your doctor before starting any fitness or nutrition program.

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About

I got my start in the study of Jeet Kune Do back in the mid 90’s and after a break to pursue school and career goals I found my way back to the Martial Arts and joined Syracuse Martial Arts Academy. As I have grown as a student I began to educate myself in different aspects of health and fitness as I feel its something everyone can benefit from.

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