For those interested, I also have written a random online generator for this workout. Just click the "randomize" button, and you get a workout plan for a full week: perchance.org/dice-and-chi-2Please note: these programs are
suggestions. If you don't like a movement, swap it. If you'd like to do a program for longer than one or two weeks, please do so.
Dice Workout version May 24, 2022Required equipment: a six-sided die, a ten-sided die, a deck of cards, cables, light-weight dumbbells or full water bottles, rocks, or bricks (1 to 8 lbs, in sets)
Optional equipment: a kettlebell or a sandbag you can swing, Persian clubs, pushup board (or two piles of books)
Step 1: Do the following workout for… (roll a six-sided die)1–3: one week
4–6: two weeks
Do chi gong every day.
Take as many rest days as needed, or as indicated. In doubt: rest more and longer.
Before going through the workout, do one isometric contraction (1x8secs) that mimicks the actual movement before doing the movement.
Step 2: Determine the type of workout with a six-sided die:
1–3: It's a bodyweight-only workout
4–6: It's a workout with weights/cables
When it's BODYWEIGHT-ONLY, roll one ten-sided die:1: KSHD
2–8: Isometrics
8: Prison Workout
9: Shaolin Workout
10: Gotch Bible
When it's WEIGHTS or CABLES, roll a six-sided die:
(if you don't have kettlebells or meels, disregard results 3 thru 6, and use this: 1–3: Movement w/weight, 4–6: Cables)1: Movement with weight
2: Cables
3. Kettlebells & Bodyweight
4: Kettlebell Chain
5: Pahlavani flow
6: roll again
Bodyweight 1. KIN SHI HAI DO workouts
Roll a six-sided die:
1–3: Tiger Moves
4–6: Kin Shi Hai Do
TIGER MOVES
Protocol: do 9 reps @medium intensity, 6 reps @high, 3 reps @max
Barrel Squeeze
Shoulder Roll
Wrist Twist
High Reach
One Arm Pulldown
Ab Contraction
Squat
KIN SHI HAI DO
Powerflexes: 3 positions of the full ROM, each held with full force for 10 seconds, slowly relax and move to next position
VRT/DVR: full force (only in the positive part of the movement)
Did I do a KSHD workout yesterday?
If yes: roll 1d6: 1–3 means use the abbreviated KSHD routine, 4–6 means use the long routine.
If no: use the long KSHD routine.
Abbreviated Routine:
(Powerflex) Bench press
(Powerflex) Biceps curl
(Powerflex) Triceps pushdown
(Powerflex) Squat or dead lift
VRT/DVR pull downs: one set of eight repetitions.
VRT/DVR dead lift or squat: one set of eight repetitions.
Long Routine:
(Powerflex) bent over rows
(Powerflex) Bench press
(Powerflex) Biceps curl
(Powerflex) Triceps pushdown
(Powerflex) Squat or dead lift
VRT/DVR military press: one set of eight repetitions.
VRT/DVR pull downs: one set of eight repetitions.
VRT/DVR hammer curls: one set of eight repetitions.
VRT/DVR dead lift or squat: one set of eight repetitions.
Bodyweight 2. ISOMETRIC workouts
INTENSITYFor isometric intensity, I roll a twenty-sided die.
1. Overcoming Isometrics, solytrain style: 5 secs light, 6 secs medium, then pull/push for 7 seconds @max FORCE, take a breath, repeat 7 secs max force till tired
2. Overcoming Isometrics, pulses: 100 half-seconds pulls/pushes @90 percent
3. Overcoming Isometrics, long duration: 2 minutes @20 to 40 percent
4. Overcoming Isometrics, increasing intensity (timed static contraction): 30 secs @medium, 30 secs @hard, 30 secs @max
5. Overcoming Isometrics, Bruce Lee style: 3 sets of 6 to 12 secs
6. Overcoming Isometrics, German Volume style: 8x8 secs
7. Overcoming Isometrics, drop set style: 5 secs @max, 6 secs @hard, 7 secs @medium
8. Overcoming Isometrics, 5-6-7 style: 5 secs @medium, 6 secs @hard, 7 secs @max
9. Overcoming Isometrics, Steve Justa freestyle
10. Overcoming Isometrics, Escalating Density: 5x5 secs @max Deadlift with an Isostrap, each handle at the outside of a knee, 20–30 secs rest, then 5x5secs @max Doorframe overhead push, followed by 20–30 secs rest. Repeat this cycle for 15 minutes
11. Overcoming Isometrics, Tactical Iso Program: do each push/pull for 30secs @medium, then immediately after that for 30secs @hard, then immediately after that for 30 secs @max.
Days 1 and 4: Pulldowns, 30 secs rest, Cross chest pushes with a dog toy ring, 30 secs rest, Seated rows, 30 secs rest, Double punch, 30 secs rest, Lying head lifts or Walk Talls, 30 secs rest, Triceps pushdowns.
Days 2 and 5: Straight Leg Raises with feet hooked under the sofa 30-30-30, 30 secs rest, Bent Leg Raises 30-30-30, 30 secs rest, Extreme Iso Lunge left 90secs, 60 secs rest, Extreme Iso Lunge right 90secs, 60 secs rest, Squats with a yoga belt 30-30-30, 30 secs rest, Squat pulses 90secs, 30 secs rest, Lying leg curls with feet hooked in a yoga belt, and the belt is hooked around the stair rails 30-30-30.
Days 3 and 7: Rest.
Day 6: ten sets of burpees for 30secs, followed by 60secs rest.
12. Yielding isometrics
13–20. roll again
For Overcoming Isometrics, roll a 6-sided die (don't roll if you're doing Escalating Density)
1. Promethean: Mon/Wed/Fr: Deadlift, Curl, Shoulder press
2. Promethean II: Day One: Deadlift, Curl, Shoulder press; Day Two: Front squat, Bent row, Chest press
3. Verkoshansky: Day 1: Low-position deadlifts, Low-position presses; Day 2: Low-position squat, Low-position clean pull
4. Bruce: Overhead push lockout (bar three inches below lockout position in an overhead press), Overhead push starting position (bar by chin at the start of an overhead press), Rise on toes (bar on shoulders at the top of a squat, effectively calf raising), Pull (bar six inches below hip, pulling while calf raising), Parallel squat (squatting from the point where thighs are parallel to the floor), Shoulder shrug (shrugging the bar from hand height), Dead-weight lift (a deadlift from two inches below the knee), Quarter squat (squatting from a quart of the way up)
5. Hoffman's Big 8: Shoulder press (top position), Shoulder press (bottom position), Calf raise, High pull, Front squat (middle position), Shrug, Deadlift (middle position), Front squat (top position)
6. roll again
In every overcoming iso workout, do one 10-sec negative rep (with bands, for instance), followed by a 30-second powerflex after the last rep of a technique. Yielding Isometric workout:Extreme Iso Lunges (on toes, hells lifted), hold as long as possible
Dips (mid-ROM), hold as long as possible
Pullup (mid-ROM), hold as long as possible
Seated Row with green Martial resistance band (80kg, mid-ROM), hold as long as possible
Bench Press with green Martial resistance band (80kg, mid-ROM), hold as long as possible
Bodyweight 3. PRISON workouts roll again:
1–2: Prison Workout 1
3–4: Royal Court
5–6: Prison Workout 2
Prison Workout 1Do 500 reps of one exercise (squat, pushup, whatever). Take as many sets as you need.
Royal Court200 Bethaks (Hindu squats), 200 Dhands (Hindu pushups), Wrestler bridge for time (alternative: bridging across a bosu ball or slam ball)
Prison Workout 2Roll a six-sided die and add 4. Do the following exercises for that number of sets (no rest): 10 Jumping Jacks, 10 Dhands
Bodyweight 4. SHAOLIN workout(thanks to
fredhutch for mentioning them)
Do as many as you can, but keep a few reps in the tank
Full descriptions here:
www.tapatalk.com/groups/theofficebodybuildingworkout28918/eddie-ivester-s-asian-calisthenics-the-power-set-t7173.html1) Crocodile Pushups
2) Chinese Reverse Pushups
3) Fireball Situps/V-Ups
4) Lift the Cauldron: Stand with feet wide apart. Feet pointed forward. Hold arms out straight in front, at shoulder level. Twist them so the backs of the hands are touching. Do a half squat while moving arms sideways and down, then around and back towards each other. When you reach the half squat position, your straight arms are close to the floor, and your hands touch, palms are up. Rise up again, while lifting the hands up till they're at shoulder height, with palms still up, then complete the movement by turning the hands so that their backs are touching again. Basically, the hands are describing a big circle in one continuous motion. No rest at the bottom.
5) Ankle Raises: stand upright, do a calf rais, lower, then raise on the heels and lift front foot off the floor.
6) Tiger Cub Pushups: Pushup position, form hands into claws, only the fingertips touch the floor. Hold for time or do reps.
Bodyweight 5: GOTCH BIBLE workoutHave you done the Gotch Bible yesterday?
If yes, roll a six-sided die: 6 means you do it again today, 1–5 means you rest today.
If no: do it again today.
You need a full poker deck (52 cards, 2 jokers). Shuffle the cards and put the deck face down on the floor. Draw the first card.
Spades: Hindu Squats
Clubs: Jump Squats
Diamond: Hindu Push-ups
Hearts: 1/2 Moon Push-ups
Reps: numbered cards indicate the number of reps, face cards mean 10 reps, aces mean 20. The first joker means 40 Hindu Squats, the second joker means 20 Hindu pushups.
I forgot to mention the most important point: you do always twice the number of reps for squats.
Weights/Cables 1: MOVEMENT WITH WEIGHTroll a six-sided die:
1–3: Zombie Fighter Jango
4–6: Heavyhands
Zombie Fighter Jango50 to 100 reps (increase as you see fit)
1) Swing from side to side, high, half-circle down
2) Swing from side to side, on a horizontal plane, arms tucked in at endposition
3) Swipe to the back: Boxing position, turn to one side, arm swings on horizontal plane, bottom of fist hits behind you
4) straight punches; variation: use wrist to whip the dumbbell even further
5) straight punches overhead
6) Pendulum: deep boxer’s stance, backhand swing one dumbbell, the other arm bends towards opposite chest; variation: turn fist so bottom up
6a) Demzly: double hammer fist with squat, end position: knee between hands
7) Hammerfist with shallow squat
8) Finisher: Boxer stance, swing down with one hand, then bring it back like a punch
9) Samurai: body punch/chhin shot across, then slash down again
10) Ladder punches; like straight punches, but climbing
11) Crushers: kayak slashes, like in staff fighting
Heavyhandssee description
here.
Weights/Cables 2: CABLESRoll a six-sided die:
1–4: use the Shaposhnikov template
5–6: use 5x5 Muscle Spinning
Shaposhnikov templateuse resistance you can pull 6–10 times; work up to 20 reps, then increase resistance
1. Front chest pull
2. Holding the expander at chest level, other handle under foot, perform trunk raises from bent-over position to back-leaning position
3. Overhead downward pull
4. Bicep curl
5. Back press
6. One-arm overhead press behind back
7. Archer pull
8. Tyson Squat workout (w/o cables)
(Start with 10 cards. Line them up 2-4 inches apart. Do one bodyweight squat. Squat down again to place the first card on top of the second card. After, perform one squat for each card in the growing pile. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. Add it to the pile, then perform three squat reps. Proceed with this pattern until you've moved through all ten cards in the line. At that point, you will have completed 100 squats. You can add cards as your strength and endurance increase. Do once or twice)5x5 Muscle Spinninglight to medium resistance
stretch cable to full extension and perform 5 reps over the last 4 inches of the ROM, hold for a second after each full contraction, then return to starting position. This is one rep. Do five in total.
1. Two-Hands Back Press
2. Overhead Downward Pull
3. Front Chest Pull
4. Archer Pull
5. Biceps Curl, one-handed
6. High pull
7. Two-arms lateral raise
8. Tyson Squat workout
Weights/Cables 3: KETTLEBELLS & BODYWEIGHTroll a six-sided die:
1–3: Marching 3 minutes, Crawling 3 minutes, one-handed kettlebell carry 3 minutes
4–6: Crawling 3 minutes, Dead Bugs 3 minutes, one-handed kettlebell carry 3 minutes
Weights/Cables 4: KETTLEBELL CHAINdo the following sequence for 10 to 15 minutes:
(1 swing, 1 clean, 1 press, 1 squat) – repeat this 5 times. That's one sequence.
Weights/Cables 5: PAHLAVANI FLOWYou need Persian meels (clubs) and a shena (pushup board; but you can also use books)
4 sets
Each set consists of:
10 pushups, legs spread, sternum touching shena
10 swings behind back
10 rows nehind back
3 wrist rolls back to front
3 wrist rolls front to back
12 meel squats
10 swing behind back, looking in direction of swing
5 meel thrusts to front and side
10 pushups, legs closed, looking up
10 shena squats