My Mad Methods Magazine Contributor Dave Hedges, trainer and owner of Wild Geese, demonstrates a bodyweight workout using bodyweight exercises and training techniques taken from the Zoorkaneh and Kushti wrestling pits of Persia, India, and other areas of the Middle East. Pay particular attention to the breathing, this is an endurance workout that requires complete mental attention as you breath in time with the movements.
Purpose/Focus: Conditioning
Body Parts Used: All
Equipment: None
The Royal Court Bodyweight Workout Video:
The Royal Court Bodyweight Workout Instructions:
The video demonstrates a three minute set of Hindu Push Ups, 6 minutes of Hindu Squats and another 3 minutes in the Wrestlers Bridge. A total workout time of 12 minutes. It is suggested that you simply see how long you can go on the Hindu Push Ups and work from there; it may be 30 seconds or 30 minutes. It could be 5 reps or 500, no matter, simply double the time/rep number and that's your Hindu Squat target, then hit the Wrestlers Bridge for the same time as the Hindu Push Up. With your breathing, focus on the exhale, blow out hard as you can and you'll naturally take in a deep breath.
A: Hindu Push Up - 1 x Max
B: Hindu Squat - 1 x Double Set 'A' Reps
C: Wrestler Bridge - 1 x Set 'A' Time
Contributor Information:
Dave Hedges is the founder, owner, and instructor of Wild Geese Personal Training & Combat Fitness and Wild Geese Martial Arts. Dave has a certification from the IKFF, he’s a National Level Kettlebell Coach under Vasily Ginko’s IUKL-IKSA, a 2nd Dan Ed Parkers Kenpo, 1st Dan Wado Ryu Karate, Instructor Doce Pares “Multi Style†Systems, and also a Security Consultant. He uses his experience and expertise to get people into shape using kettlebells and other unconventional methods and gear. Find out more at www.WG-Fit.com
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