Here is my current routine
Jump Rope x 6 min (to get heart rate going)
Handstand Pushup x 12 reps x 5 sets 40 secs rest inbetween
(I cant do the last 3 sets perfectly yet...but once I do i'll get a weighted vest to keep my max rep at 12. Thats the way to build strength if I'm not mistaken)
Pullups x 12 reps x 5 sets 40 secs rest inbetween (same situation as handstand pushup)
Dips x 12 reps x 5 sets 40 sec rest inbetween (doing this with a weighted backpack on my lap)
Pistols x 12 reps /5 sets 40 sec rest inbetween (doing this with a weighted backpack)
Assorted ab exercises
Modified Burpees to failure - I start with a hindu pushup, follow it up with a clap pushup, then a starjump. IMO, I feel its a good rounder off as it works all the bodyparts I already worked on.
If I'm still not puking , I round it off with some light skipping
I plan on doing this on mondays, weds, thurs and fri (due to work schedule)
This routine is primarily aimed at builing strength and, to a lesser degree, endurance (for muay thai). Please correct me if my routine doesnt reflect my goals. Also, please offer some constructive criticism where you see room for improvement =)
Thanks in advance!!