Warm-up with rope skipping and punch bag combinations, then:- 5 Minute Rounds – work continuously – 1 min per exercise. Rest 2 minutes between each round and complete 4-5 rounds:- Heavy punch bag Sprawls Cable duck unders (cable at waist height) or...
Dynamic warm up using a lighter kettlebell than normal – swings, snatches, cleans and presses, then:- Work continuously for 15 minutes on the following kettlebell combo:- 20 x kettlebell snatches (10 left, 10 right) 4 x kettlebell Turkish get-ups (2 left, 2...
Warm-up with some light kettlebell work – swing, cleans and presses, then:- One round, keeping rest to a minimum:- 50 x kettlebell double arm swings 10 x kettlebell Turkish get-ups (5 per arm) 20 x kettlebell snatches left 20 x kettlebell snatches right 10 x...
Don’t count reps and don’t look at the clock – just practice and do what comes instinctively, just a few ideas but do some of your own:- Handstands Handstand wall walk-ups Walking on your hands Frog balances Cart wheels Gate vaults Kettlebell Turkish get-ups...
Dynamic warm-up using TNT cables:- Alternate punching, alternate rows and Russian twists for 3 rounds. Then:- “Strength Endurance Circuit” Perform 12, 10, 8, 6, 4 and 2 reps on each of the following, with minimal rest:- Double kettlebell clean and press /...
Dynamic warm-up using a lighter kettlebell than normal – swings, clean and snatches, then:- “UNA Workout” 5 to 10 reps of each for 5 rounds:- Kettlebell snatch right Kettlebell snatch left Kettlebell jerk right Kettlebell jerk left Finisher: 100 x...
Warm up with 5 to 10 mins of punch bag training – throw combos, then:- Once through with miminal rest:- 2 mins punch bag 50 x sledge hammer tyre strikes (25 per side) 2 mins punch bag 25 x sprawls 2 mins punch bag 25 x double kettlebell cleans or bar bell cleans...
“Whether you believe you can or you can’t, you’re right” Warm up with 5 to 10 mins of handstands, then:- Drop down a couple of kettlebell weights; e.g, if you normally use a 24kg, drop to 16kg. Go non-stop for 2 rounds (160 reps) with perfect...
Joint mobility warm up and punch bag, then:- Perform 21, 15 and 9 reps alternating between the following for time, with perfect form:- Kettlebell double cleans Hindu push-ups Then:- Work for 10mins alternating between:- 30 secs kettlebell snatches (15 secs per arm)...
Dynamic warm up – swings, pulls and snatches using a light kettlebell, then:- Work for 15 secs, rest for 15 secs – kettlebell single arm snatches Change arm each working setting and do up to 2o minutes (40 working sets), aiming for a consistent 7 reps per...
