toning workout routine for muscle power

My best workout is targeted to building definition, agility, and power.

The way I do my workout is by including three different sports, calisthenics, martial arts, and swimming.

I begin my workout by first running for 15 minutes in the tread mill at medium intensity to warm up the body.

Afterward I would take a 5 minute rest and begin my calisthenics routine.

The calisthenics involves 3 sets of 25 push ups, 3 sets of 10 push ups, 3 sets of 10 dips, and any 3 ab exercise; one exercise for the obliques, one for the upper abs and one for the lower abs. The way the calisthenics part of the workout goes is by alternating one of the upper body sets and an ab set.

So the minute I would finish an upper body workout I would go straight to do a set of abs with a 3 minute rest until I complete all the sets.

After i am done with the calisthenics I would go and practice capoeira, which is a dynamic martial art which involves acrobatics and stylish kicks.

Capoeira serves as a good cardio workout and its great for building endurance and toning the muscles.

After an hour of practicing capoeira I would go and swim freestyle for half an hour. Swimming helps the body relax and reduce soreness.

The result of doing this workout consistently is a toned, lean body.