Steelergar

I do three basic exercises when I start my workout. A neck bridge, a hindu push up, and hindu squats. They all work your core, martial artists does these as well. The beautiful thing is because there aren't any weights involved, you dont wear your joints out. It builds explosive force, strength, and conditioning. The squats actually strengthen your knee joints as long as you do them right. The key is to move in a smooth motion, breathe correctly, and dont worry about how many you do just focus on doing them correctly. Also make sure you warm up your neck by rotating your head (I do 7 rotations eack direction) then apply pressure with your hand on your head, front, back, and each side. These workout are thousand of years old a famous Indian wrestler from the 50's used them and was built like the villian with the hat as a blade in the James Bond movie Goldfinger.