I have incoperated bodyweight training into my weekly routine. I am a martial artist and want to get stronger and looking more atheltic.
Because I am a martial artist I can train with bodyweight max. 3 times a week.
Right now I set the timer on 30 minutes and try to do as many circuits as I can, 5 pull-ups, (different hands, for example the first set close pull-ups the second shoulder with, reverse pull-ups (chnis etc)), then 5 dips, 10 push-ups (different widthes to) and 10 pike press.
I can do them for 6 sets right now and the last few minutes as do as many sets as I can with the reps that I can, sometimes only 3 pull-ups for example.
But as you can see I have not included the legs or abdominals.
How can I indoperate these and with what kind off exercises and reps?
And were do I have to put them, at the end, the begiining or...?
And how does the workout look like, any comments?
I have read much to about pyramids, I think it will be a good idea to incoperate them to. But is for example 2 times a week a circuit and one time a week a pyramid a good choiche?
AS I said, I want to get stronger but then I have to build up my reps to, how can I do that if I do the circuits with the same sets and eps as I do now?
Any advice is welcome. And I example off a good circuit would be very welcome to..