Posts tagged plyometrics

The Exhauster

Apr 23rd

Posted by Funkster in The Workouts

No comments

I’ve designed another workout which takes approximately 40 minutes and is super intensive. It incorporates jump rope, weight training, plyometrics, anaerobic training and bodyweight training.

Equipment required

  • Boxing gloves
  • Boxing bag
  • Skipping rope
  • Barbells with decent weights
  • 5-10 kg dumbbells
  • Exercise mat

Exercise method

  • Perform about 3 minutes of skipping
  • Move to the boxing bag and perform jabs, straight shots and uppercuts while staying on your toes and keep your guard up
  • Perform 25 weighted squats
  • Perform 10 one legged deadlifts to each leg with a 5-10 kg weight
  • Perform 10 extremely hard bastards (see workouts).

This is 1 set and will take approximately 10 minutes.

Perform 4 of these. More >

, , , , ,

The 40 minute circuit

Apr 20th

Posted by Funkster in The Workouts

No comments

I have designed another super intensive workout, which I’ve named the 40 minute circuit. All it takes is 40 minutes of your time, a stop watch, boxing gloves, a mat, weights and a skipping rope.

The Workout

You will perform 4 sets of this circuit, which will be exhausting to the body, but try to work through the pain and push your body. It will thank you for it in your improved fitness over the weeks.

You need only perform this circuit 2-3 times per week. You require a rest in between to allow your muscles to grow stronger.

When performing the workout, try not to have a break in between sets, but if you must, keep it to a minute.

  • Set your stop watch to 3 minutes and perform 3 minutes of skipping.
  • Instantly move to the boxing bag and perform straight punches, upper cuts and jabs for 3 minutes. If you do not have a boxing bag, perform shadow boxing. Try to stay on your toes at all times and keep your guard up. More >
, , , , , , ,