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Description

This is a full Body workout to increase overall strength and speed, which can be applied to jiu jitsu, wrestling, muay Thai, grappling etc. Focus on explosive movements, instead of high reps. Everything you got per rep. The exercises are organized ,per circuit, in a non-stop sequence for maximum results. Stay motivated and keep training!


Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Seal Jacks
Seal Jacks
30 seconds
Cross Jacks
Cross Jacks
30 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Dragon Squats
Dragon Squats
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Dragon Squats
Dragon Squats
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Rest
Rest
1 minute

Set 2: 2 rounds
Squat Jumps
Squat Jumps
30 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Spiderman Push-Ups
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Burpees
Burpees
30 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 2 rounds
Vertical Goblet Squats
Vertical Goblet Squats
30 seconds
Dumbbell Squat Jumps
Dumbbell Squat Jumps
30 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
30 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
30 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 2 rounds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Forward Backward Hops
Forward Backward Hops
30 seconds
Pushup Knee Tucks
Pushup Knee Tucks
30 seconds

Set 7: 1 round
Rest
Rest
1 minute

Set 8: 2 rounds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Pushup Knee Tucks
Pushup Knee Tucks
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Plank
Plank
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds

Workout Discussion

10 Jul

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