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Description

Uchikomi-Makiwara with Hykso & 16kg vest


Exercises

Set 1: 1 round
High Knee Pulls
High Knee Pulls
20 seconds
Right Split
Right Split
20 seconds
Left Split
Left Split
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Butterfly
Butterfly
30 seconds
Good Morning Sunshines
Good Morning Sunshines
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Cat Cow
Cat Cow
30 seconds
Center Leg Stretch
Center Leg Stretch
40 seconds

Set 2: 2 rounds
Slow Pressups
Slow Pressups
1 minute
Slow Squats
Slow Squats
1 minute
Slow Plough Leg Over
Effort: Moderate
Slow Plough Leg Over
1 minute
Rest
Rest
20 seconds
Shrimp
Shrimp
40 seconds

Set 3: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
Makiwara - Seiken Punches
Effort: Vigorous
Makiwara - Seiken Punches
2 mins 5 secs
Rest
Rest
20 seconds
Makiwara - Wrist Strike
Makiwara - Wrist Strike
2 mins 5 secs
Rest
Rest
20 seconds
Shuto - Uraken
Shuto - Uraken
2 mins 5 secs
Rest
Rest
20 seconds
Makiwara - Uraken
Makiwara - Uraken
2 mins 5 secs
Rest
Rest
20 seconds
Rattan Shin Contditioning
Rattan Shin Contditioning
3 minutes
Rest
Rest
30 seconds

Set 4: 2 rounds
Mae Geri
Mae Geri
2 minutes
Rest
Rest
30 seconds
Yoko Geri
Yoko Geri
2 minutes
Rest
Rest
30 seconds
Ushiro Geri
Ushiro Geri
2 minutes
Rest
Rest
30 seconds
Crescent Kicks
Crescent Kicks
2 minutes
Rest
Rest
30 seconds
Mawashi Geri
Mawashi Geri
2 minutes
Rest
Rest
30 seconds
Ushiro Ura Mawashi Geri
Ushiro Ura Mawashi Geri
2 minutes
Rest
Rest
30 seconds
Ushiro Mawashi
Ushiro Mawashi
2 minutes
Rest
Rest
30 seconds
Little Reaction Ball
Little Reaction Ball
1 min 30 secs
Rest
Rest
30 seconds
Punch Heavy Rubber Band
Punch Heavy Rubber Band
1 min 30 secs
Rest
Rest
30 seconds

Set 5: 2 rounds
Ippon Seionage
Ippon Seionage
1 min 30 secs
Rest
Rest
20 seconds
Tai Otoshi.   Judo Uchikomi
Tai Otoshi. Judo Uchikomi
1 min 30 secs
Rest
Rest
20 seconds
Uchikomi - Osoto Gari
Uchikomi - Osoto Gari
1 min 30 secs
Rest
Rest
30 seconds

Set 6: 1 round
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Kettlebell Goblet Squats
Kettlebell Goblet Squats
1 minute
Rest
Rest
30 seconds
Grip Up Press
Grip Up Press
10 reps
Swing Up Kettlebell
Swing Up Kettlebell
1 minute
Rest
Rest
30 seconds
Kettlebell Right Arm Bottoms Up Press
Kettlebell Right Arm Bottoms Up Press
1 minute
Right Turkish Get-ups
Right Turkish Get-ups
1 minute
Rest
Rest
30 seconds
Left Turkish Get-ups
Left Turkish Get-ups
1 minute
Kettlebell Left Arm Bottoms Up Press
Kettlebell Left Arm Bottoms Up Press
1 minute
Rest
Rest
30 seconds
Kettlebell Windmills
Effort: Very Hard
Kettlebell Windmills
1 minute
Russian Twists with a Ball
Russian Twists with a Ball
1 minute
Rest
Rest
30 seconds
Jump Rope
Jump Rope
2 minutes
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
2 minutes
Rest
Rest
30 seconds

Set 7: 1 round
Transition
Transition
1 minute

Set 8: 1 round
Plinth Exercise
Plinth Exercise
5 minutes

Set 9: 2 rounds
Cable Lat Pull Down
5 reps
Neck Brace
Neck Brace
5 reps
Wrist Rope
Resistance: Moderate
Effort: Vigorous
Wrist Rope
1 minute
Breathing Tube X50
Breathing Tube X50
1 min 30 secs
Hand Grip Exercise
Hand Grip Exercise
2 minutes
Rest
Rest
1 minute

Set 10: 1 round
Treadmill Running
Treadmill Running
30 minutes
Rest
Rest
1 minute

Set 11: 1 round
High Knee Pulls
High Knee Pulls
20 seconds
Right Split
Right Split
20 seconds
Left Split
Left Split
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Butterfly
Butterfly
30 seconds
Good Morning Sunshines
Good Morning Sunshines
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Cat Cow
Cat Cow
30 seconds
Center Leg Stretch
Center Leg Stretch
40 seconds


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