Joint mobility and dynamic warm up using a light kettlebell, then:- 5 reps of each for 5 rounds, allow recovery between each exercise:- Weighted chin-ups x 5 – using a weighted vest or kettlebell secured to a belt Kettlebell single arm press x 5 right Kettlebell...
5 to 10 minutes warm up on the punch bag and speed ball, then:- 6 rounds, resting 30 secs between rounds:- 1 minute heavy punch bag combinations 10 x plyometric push-ups 10 x med ball slams 10 x sprawls Then:- Sandbag zercher cleans x 40 in as few sets as possible,...
Dynamic body-weight warm-up – 3 rounds, rest 30 secs between rounds: 10 x push-ups, 10 x Hindu squats, 10 x table lifts. Then:- 4 to 6 rounds, 30 to 60 secs rest between rounds:- Handstand wall walk-ups with toes on wall x 3 Sprawls x 10 Hindu push-ups x 10...
Dynamic body-weight warm up:- 3 rounds; 10 x Hindu squats, 10 x push-ups, 10 x sit-outs, then:- “Prison Workout”:- Do 10 burpees Walk across the room and back Do 9 burpees Walk across the room and back Do 8 burpees Walk across the room and back Do 7...
