Ok, since my golf season is over and I'm limited on time with having to cover news and sports at my job, I need some help creating a program. Right now I have TKD on either Tuesday and Thursday for 2-2 1/2 hours, I'll be wrestling for an hour and half on Monday and Friday. Most work outs are needing to be in the morning since most of my job is at night.  I need something will balance both conditioning and strength.  My mind is blocked with other things so I'm struggling to create a program.  So if anyone can help I would be greatful Thanks in advance.

Are you looking for a weight workout?  A workout to get your TKD and wrestling in?  A conditioning workout (say bodyweight exercises and cardio)?  A combination of the above? 

I'm looking for workout that I do daily(not the same everyday) that will help with loosing weight and increase conditioning, as for strenght, something that isn't like a 2 hour program, I have bench(flat/incline/decline) and dumbbell set that goes up to 40 lbs. SOmething a little lighter on days I have wrestling or tkd that I can rotate.

Ok then:

Monday:

• Morning~  25-30 minutes of Cardio (run, skip rope, swim, eliptical)
• Military press 3x10
• Deadlifts 3x10
• Bent Over BB Rows 3x10
• Evening ~ WRESTLING

Tuesday:

• Morning~ 25-30 minutes of Cardio (run, skip rope, swim, eliptical)
• Bench Press 3x10 Flat
• Bench Press 3x10 Incline
• Dips
• Tricept Extensions 3x10
• Evening~  TKD

Wednesday:

• Morning~  Cardio
• Bodyweight training Push ups, crunches, leg lifts, pull ups

Thursday:

• Morning~ Cardio
• Squats
• BB curls 3x10
• Rear Delt Flies 3x10
• Arnold DB Presses
• DB Hammer Curls 3x10
• Evening~ TKD

Friday:

• Morning~ H.I.I.T training for 15 minutes MAXIMUM!
• Front Delt DB Raises
• Side Delt DB Raises
• Donkey raises
• Evening~ Wrestling

Take the weekend to rest and enjoy your time off.  This is just a quick, off the top of my head routine and can be easily tweaked. 

thanks

That's a cool routine- maybe I'll try that!

My current one is:

Monday: 30 mins cardio (running), triceps ('skullcrushers', dips and pull-downs) and forearms (regular and reverse wrist curls).

TKD in the evening.

Tuesday: 30 mins cardio (running again), shoulders (raises on the machine, dumbell raises), upright rows, trapezius exercises (dumbell shrugs, upright-shrug things on the smith machine- not sure what they're called!), upper back (reverse flyes, seated rows).

Wednesday: 30 mins cardio (running, once again), lower back exercises: one-arm rows, bent over rows, dumbell lat raises, lat raises on the machine.

TKD in the evening.

Thursday: 30 mins cardio (guess what? Running!) Chest: flat bench press (smith machine), incline dumbell press, dips.

Friday: 30 mins cardio (po going. Not really, running). Forearm/wrist curls (reverse and regular), bicep curls: seated, preacher and standing.

At the weekends, I rest and over-eat, totally destroying the benefit of my hard work during the week!

PS- Narcsarge: what are Donkey Raises?! Do you have to use an actual donkey, or will a Mule or small horse do?!!

How do you do a reverse curl? Whats a military press?

Nevermind looked on youtube.

Military press

Reverse Curls,

Donkey Raises,

This question is kind of "short".

What are your training goals, to tone up?  Bulk up?

If you want to tone up and work on Strenth training then I have a few things that may help you.

Monday Wednesday and Friday Monday and Wednesday 3 sets of 10, Friday 1 set of 15

Upper body workout

Pull-ups and dips

Preacher curls

Arm ext

Hammer curls

Chest press

Incline press

Flys

Rear Deltoids

Lateral pull downs

Back extensions

Back Row

Ab Crunches

Lower Body Workouts

Leg abduction

Leg Addiction

Leg Extension

Leg Curls

Seated Leg press

Rotary Calves Squats

5 sets of 20 push ups and crunches in AM and PM

Cardio (I have limited Cardio due to trying to stay at current weight and the intensity of my classes/practice sessions

30 minutes on stationary bike before workouts, or class

30 minutes a day on ARC mechine after workouts or class

20 minutes of sprints on Tuesday and Thursdays.

Information was taken from my home site. http://themartialartist.webs.com/physicaltraining.htm