Bruce Lee's 20 Minute workout

Bruce Lee had a 20 minute workout he developed in the later years of his life. 20 minutes a day, 3 days a week. so the muscles could rest and be worked again. the other days focused on either martial arts training or cardio. here's some videos explain what the different exercises are. some you may know, some not (if you don't, I'll be really surprised). He usually only did about 2 sets of 8-10 reps each. use weights that you can lift without having to strain or over exert yourself.



Barbell Pullover



Barbell Curl



You can also reverse your hands to face outward to target your forearms.

Clean and Press



Bench Press



Squats



Good Morning

I did these yesterday in about 20-30 minutes with the recommended sets, I was totally blasted by the end, and I'm mildly sore today.

bicep guy is doing poorly formed curls. you shouldnt be moving your elbows, they should be locked in position and the only part of your body that should be moving is your formarms.

and for good mornings, start VERY VERY VERY light, if youve never done them before you could f'k yourself up.

Its hard to find decent videos sometimes, especially when I don't have a lot of ree time to watch a million videos. I tried to find the best ones. But yeah, I lock my elbows into my hips so they don't move for the bicep curls. Similar to concentration curls.

And yes, I even think the olympic bar the woman is using is too heavy. I use a 35lb barbell myself. Bruce lee actually hurt his back once using a heavy weight gor good mornings and was out of commision for several months as a result. Even just a wooden stick or something works. Shouldn't be heavy at all.

Cool little workout... and y'know, Bruce Lee did it so it is the Shit!

In case you're interested, here's a sample of his full week workout with that weights workout included.

This guy was crazy fit.

Monday/Wednesday/Friday
Run 4 miles (ideally in 24 - 25 minutes)
Punches:

• Jab - Speed Bag, Foam Pad, Top and Bottom Bag
  Cross - Foam Pad, Heavy Bag, Top and Bottom Bag
  Hook - Heavy Bag, Foam Pad, Top and Bottom Bag
  Overhand Cross - Foam Pad, Heavy Bag
  Combinations - Heavy Bag, Top and Bottom Bag
  Platform Speed Bag Workout

Tuesday/Thursday/Saturday
30 minutes skipping rope
45 minute stationary bike riding
Weights Routine Option #1:

• Clean and Press: 2 x 8
  Squat: 2 x 12
  Pullover: 2 x 8
  Bench Press: 2 x 6
  Good Morning: 2 x 8
  Curls: 2 x 8

Weights Routine Option #2:

• Clean and Press: 4 x 6
  Squat: 4 x 6
  Good Morning: 4 x 6
  Bench Press: 4 x 5
  Curls: 4 x 6

Kicks:

• Side Kick
  Hook Kick
  Spin Kick
  Read and Front Thrust
  Heel Kick

In Addition Everyday - Midsection
Side Bends: 5 x failure
Leg Raises: 5 x failure
Situps: 5 x failure

adamm[] wrote:

bicep guy is doing poorly formed curls. you shouldnt be moving your elbows, they should be locked in position and the only part of your body that should be moving is your formarms.

and for good mornings, start VERY VERY VERY light, if youve never done them before you could f'k yourself up.

exactly

2 sets of 8 tuesday friday is good but not tuesday thruday because it is too long from thursday to tuesday.

Do squats on the Smith Machine.

Consider what your goal is for "good mornings".

Is there another way that you can reach that goal??

Currently doing 2 sets of 20 reps with a 40lb barbell for good mornings.

what is your GOAL in doing good "mornings"?

A stronger back.

which muscles of the back are used during "good mornings"?

The lumbar muscles.

the "lumbar muscles"?

wow. is that like the striate muscles?


I'll skip ahead and spare you.
Nothing attaches vertically and most spinal discs herniate backwards from accumulated damage.




If you can use a pulley or a resistaband and do a move like for
when you start a lawn mower ( 8 each side) you will get better results

I''ll stick to what Bruce lee says.

Bruce Lee ruined his back and, as much as I love Bruce Lee,
he did not have the knowledge that we have now.

Your idea is the same as saying that we should only use dial phones because
that is what Bruce had.


CAN you name the muscles that cross the lumbar region?

Where do they attach?
How would you ACTUALLY contract along the grain that changes for no wishes?

Bruce Lee, also, kick his leg against his face many times.

Will you do that?

Bruce Lee, also, put raw meat and raw eggs in a blender and drank the result.

I can't recommend that either.



Bruce Lee was great because he had a decent family,
watched his father do Tai Chi, the best defense ever,
every day since baby-hood, fought DAILY as a kid,
was a Dance Champion ( and so could handle bodies non-violently well)
and THEN, studied martial arts and then, stayed with the program.

THESE are the things to do if you want to be that great

NOT "good mornings".


Blindly follow the Greatness of Bruce Lee will NOT make YOU great.

Much of worship is just bootlicking and will give you germs or worse.


"good morning" are not allowed in exercise classes or personal training session because
of the risk to discs AND because they do NOT contract the muscles correctly

He hurt his back trying to lift his own body weight, 135lbs doing a good morning. Even he says you only need a bar to do it, nothing more. The man lived and breathed physical fitness, training and exercise. He learned everything he knew and journeyed from practice, and some study, then improved won what he studied Keith practice. He was ever evolving. He was pound for pound the strongest man in the world. Nohody has still been able to match him in dedication and prowess.

So, when you can do one armed pushups with your thumb and forefinger ONLY, then I might be willing to listen.

As for me I’ll stick with Jack LaLanne http://en.wikipedia.org/wiki/Jack_LaLanne for physical fitness. Anyone who can swim from Alcatraz Island to Fishermans Warf in 1955 handcuffed when he is 41 and again in 1974 at age 60 has to have a good exercise program.

As far as fighting styles go I’m from the whatever works best for you school of thought.

Superman

Urban Avenger wrote:

He hurt his back trying to lift his own body weight, 135lbs doing a good morning. Even he says you only need a bar to do it, nothing more. The man lived and breathed physical fitness, training and exercise. He learned everything he knew and journeyed from practice, and some study, then improved won what he studied Keith practice. He was ever evolving. He was pound for pound the strongest man in the world. Nohody has still been able to match him in dedication and prowess.

So, when you can do one armed pushups with your thumb and forefinger ONLY, then I might be willing to listen.

The strongest men in the world do not use his workout techniques because they are old-fashioned.

I CAN do, two-finger ( thumb and index ) pushups, son

Flora V. Arbor wrote:

The strongest men in the world do not use his workout techniques because they are old-fashioned.

I CAN do, two-finger ( thumb and index ) pushups, son

It's not because it's old fashioned, it's because he tried to lift too much. That is a universal truth across ANY exercise.

and I want to see a pic of that.

Now, UA, name the muscles that are used in two-finger pushups, where they originate and where they insert.


I am the exact same height and weight as Mr. Lee and use ALL of his
techniques that have stood the test of time

Urban Avenger wrote:

Flora V. Arbor wrote:

The strongest men in the world do not use his workout techniques because they are old-fashioned.

I CAN do, two-finger ( thumb and index ) pushups, son

It's not because it's old fashioned, it's because he tried to lift too much. That is a universal truth across ANY exercise.

and I want to see a pic of that.

I'm sure that you meant to type "film" not pic

He tried to lift too much because people didn't know any better at that time.

US, you have shown, clearly, that you could not pass a nationally accredited test
that would allow you to teach exercises to ANY person.

You would get someone hurt because you embrace style and you would get sued.