zipa78 Member

There's nothing for your back here. I'd change the JJ's and lunges or hip raises for bodyweight rows and pull-ups of some sort, assisted if needed.

Whatever you like, but usually you'd put 35 there.

Get a proper sized KB. You'll probably hurt your form more than anything by trying to practice with no resistance. a 10 lb would be the absolute minimum, and for a woman in "normal" fit and health a 20 lb is a good starter. If you worry about your wrists, get straps for security while doing swings but do try to get in some…

Conventional and stiff legged/Romanian.

I prefer "combat sports" as a term, but yeah, I dabble in BJJ and I'm thinking about picking up krav maga or something similar.

Is this what you are mainly looking for? If so, the just get any of Polar, Garmin or Suunto that meet your needs.

That's basically pure cardio, so it should be tracked fairly well. You have to remember still, that the device monitors your heart rate. While there is somewhat of a connection between heart rate and caloric burn for some known exercises, it is really nothing more than an educated guess and should be treated as such. If…

It depends whether or not you just lie on your back...

I don't like that first one. I'd much rather have a tasty grilled chicken breast with good seasoning and a fresh salsa than a pale, wobbly boiled abomination. Nutritionally they are pretty much equivalent, but on the mental side there is a world of difference. But to each their own, I know that some people have grown to…

Fish oil, multivitamin, magnesium, vitamin D. Whey and carbs for recovery and "breakfast" when I hit the gym early.

You listed the benefits, but none of the flaws... Well, there's a flaw in your list, the muscle grouping is a basic full body scheme, nothing strange about it. Also, your joints are not supporting any weight. It is the muscles that work the joint that are responsible for that. And the bones, when the joint is locked. What…

6.6 miles is nothing on a bike. I did more than that on my daily school ride when I was seven.

The best thing you can do to a bad back is to strengthen it. Your doctor will be able to point you to a good physical therapist, s/he'll take it from there.

Swimming, yoga, pilates, bodyweight training, walking. If you have problems with shoes, try to lace them differently. I have a wide foot so my heel is usually slipping, but I can fix that easily with a loop lacing lock: http://katierunsthis.com/2011/10/04/running-shoe-lacing-techniques/

Nothing. If I'm doing a heavy workout in the morning, I'll eat plenty the night before.

Changing gyms would be my prio 1 in your situation. If you prefer working out at home, get a few kettlebells, maybe 8/16/24 kilos or 8/12/20 depending on how big and strong you are. Then do cleans, swings, getups, walks and whatever seems to work for you. Most every kettlebell exercise is a good full body workout that…

I second this. There isn't really time to do anything special, and changing things could just get you hurt, confused or otherwise messed up so that you go like crazy for the first two km and end up walking the rest.

Shoes.

Umm... Muscles is exactly what are holding the joints in place. If you want to strengthen a joint, you exercise the muscles that work that joint. Sure, heavy lifting might not be the best place to start, but you will need to incorporate some form of strength training. Bodyweight exercises would probably be the best place…

OK, I'm going to introduce you to Staci at http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ That is the kind of definition you get from heavy squats and deadlifts. If you need more, then all I can tell you is to find a really good coach and an even better pharmacist...

The core muscles all work as a unit, so any proper core exercise will work the obliques as well. And the best part is that a proper full-body core loading exercise will load all the core muscles in correct proportions as well. So, just keep doing those leg-raises, get-ups and loaded walks.

Four. Give or take two.

That won't give any meaningful results on weight training. It only applies for steady-state cardio with any significant accuracy.

Speed is a matter of cadence, work on getting to 180-190 steps per minute. Running with a metronome or suitable music is a good way of achieving that. I've been working up my speed by doing the "Couch to 5K" program over again, but this time with a backing track with songs in the 175-190 BPM range. This seems to work…

Running, no matter what the incline, is not strength training. If you strap on a bunch of weights, it might be a good ab/core exercise, but the range of motion in the leg musculature is nowhere near being large enough for any meaningful strength training.

Hanging leg/knee raises, getups, farmer walks, ropes, sledgehammers.

It has nothing to do with lactic acid. Lactic acid is broken down within a few hours, DOMS kick in about 24-48 hours after that. Light exercise followed by light stretching works best for me and it is something that I can easily do wherever I am.

Heavy bag + kickboxing + not really knowing what you do = torn wrists and fractured feet.

Do not stretch before, at least not long, static stretches. That has been shown to increase the risk of injury. Do some dynamic mobility work instead if you feel stiff. That in itself works pretty well as a warm up, too.

Since the negative phase of the deadlift isn't really that important you could just drop the weights, provided that your gym has a proper platform and bumper plates. Lower it down as far as you feel good and then just drop/freefall it.