Here is a butt kicker of a workout I put together for you and tested out yesterday to incorporate to get some serious conditioning if you are a fighter or even if you are not and just want to feel badass 😉  This is not a workout that you would just want to jump into with no prior training, this is a more advanced workout REMEMBER that and don`t be a dumbass trying to be a hero or a tough guy or girl. Work towards this and don`t do it every day! Make sure you do a warmup to get your muscles and blood flowing and your nervous system firing although this will happen more so as you keep going in the workout. Start out with 3 rounds working your way up to five and take a 1 minute break between each round.  If you are an eager beaver and don`t want to wait until you are really ready, well than good luck to you 😉 but seriously than just take a longer rest interval between rounds. Typically throwing too many exercises into the mix can simply just be confusing and fatiguing but as I said, this is a little more advanced overall for the general population.

20 seconds Judo Pushups

10 seconds rest

20 seconds T-Bar Rows

10 seconds rest

20 seconds Sprawls to High Jump

10 seconds rest

20 seconds Angled Barbell Presses (one side at a time)

10 seconds rest

20 seconds Over-Under Bar Bob and Weaves (put a bar in a squat rack and bob and weave under it back and forth)

10 seconds rest

20 seconds Resistance Plank (put a plate on your back or use cables or a weighted vest even throughout the entire workout if this is too easy for you)

10 seconds rest

20 seconds Double Unders or just jump rope quickly if you cannot yet do these

10 seconds rest

20 seconds Barbell Rotations

1 minute of 1-2 punch combos with lateral lunges

Rest 1 minute and repeat for 3-5 rounds

Finish with some foam rolling and static stretching. Enjoy!

 

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