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...
Dynamic body-weight warm up:- 3 rounds, resting 30 secs between rounds:- 10 x Hindu squats, 10 x push-ups, 10 x hip heists, then:- 3 rounds for time (resting only when needed):- 40 x kettlebell double arm swings 20 x sprawls 10 x Hindu push-ups Then:- Tabata...
Dynamic warm-up using a lighter kettlebell than normal – swings, half snatches and cleans, then:- 3 rounds, 60 seconds per exercise with 30 seconds rest between each exercise:- Double arm kettlebell swings Burpees Rest 2 mins, then:- 3 rounds, 60...
Warm up with 5 to 10 mins of punch bag training – speed ball, heavy bag etc, then:- 3 rounds, with 30 to 60 secs rest between exercises – remember this is skills training, so don’t sacrifice your form for reps for reps sake:- Sit-outs x 20 Med ball...
Warm up joint mobility and rope skipping skills, then:- 4 rounds, working for 45 secs, resting for 45 secs:- Alternate kettlebell snatch (one swing on hand change) 24″ to 32″ box/tyre jumps Sprawl to double kettlebell clean Heavy punch bag punch outs 10 to...
