Having missed out on the Killer Cardio (KC) session on Thursday, I decided to do a variation of this today. Focusing a little more on fight conditioning, I incorporated bag punching and kicking into the KC routine. The aim with this circuit is to keep the heart rate up, but to also work on power, to work the ATP-CP system. Short bursts of power, that's what it's all about...
Warm-up
15 minute brisk walk to gym.
Fighting Circuit
5 sets.
30 second rest between each exercise, 2 minutes rest between sets.
1 minute skipping.
10 squats at 45 kg.
50 fast punches.
20 fast kicks.
2 x 20m sprint.
20 crunches.
Warm-down
5 minutes walking.
30 minutes proprioceptive neuromuscular facilitation (PNF) & static stretching, including makoho stretching.
15 minutes brisk walk home.
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