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Description

Mixed martial arts drills & combos. 16 Oz training gloves, heavy bag or use dumbbells if no heavy bag available


Exercises

Set 1: 1 round
Arm Swings
Arm Swings
20 seconds
Knee Circles
Knee Circles
20 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Side Lunges
Side Lunges
20 seconds
Jump Rope
Jump Rope
40 seconds

Set 2: 1 round
Rapid Punches
Rapid Punches
30 seconds
Straight Punches
Straight Punches
30 seconds
Left Jab Cross 1,2 1,2
30 seconds
Right Jab Cross 1,2 1,2
30 seconds
Upper Cuts
Upper Cuts
30 seconds
Left Hook Upper Cut
30 seconds
Right Hook, Upper Cut
30 seconds
Crunches
Crunches
30 seconds

Set 3: 1 round
Speed Hooks
30 seconds
Left Jab, Rear Hook, Front Push
30 seconds
Right Jab, Rear Hook, Front Push
30 seconds
Power Shots Head Movement drill
30 seconds
Left Jab, Cross, Duck, Jump Switch
1 minute
Right Jab, Cross, Duck, Jump Switch
1 minute
Left Side Kick With Step
30 seconds
Right Side Kick With Step
30 seconds
Crunches
Crunches
30 seconds

Set 4: 1 round
Left Side Block, Cross, Knee
30 seconds
Right Side Block, Cross, Knee
30 seconds
Left High Block, Back Fist To Nose Right, Straight Punch
1 minute
Right High Block, Back Fist To Nose Left, Straight Punch
1 minute
Left Low Rib Chops, High Chop Right To Neck
1 minute
Right Low Rib Chops, High Chop To Neck Left
1 minute
Crunches
Crunches
30 seconds

Set 5: 1 round
Jab , Cross, Jab, Lead Knee, Rear Hook
1 minute
Jab, Cross, Jab, Rear Knee
1 minute
Hand Check Left Crossover Stomp Kick
30 seconds
Hand Check Right Crossover Stomp Kick
30 seconds
Left Double Roundhouse High Low
30 seconds
Right Double Roundhouse High Low
30 seconds
Crunches
30 seconds

Set 6: 1 round
Left Hammer Fist, Right Lunge Punch
1 minute
Right Hammer Fist , Left Lunge Punch
1 minute
Jab Cross Hook Upper Left
1 minute
Jab Cross Hook, Upper Right
1 minute
Lunge Step Backfist Left
1 minute
Lunge Step Back Fist Right
1 minute
Crunch Punches
Crunch Punches
1 minute

Set 7: 1 round
Bicep Stretches
Bicep Stretches
20 seconds
Head to Knee
Head to Knee
20 seconds
Lying Spinal Twist
Lying Spinal Twist
20 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
20 seconds

Workout Discussion

14 Oct
19 Sep
יש כח

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