Beat Stress Into Submission

Beat Stress Into Submission

Rick Tew’s NinjaGym™ Martial Arts / Foter / CC BY-ND

Stress has an impact on everyone.  Unfortunately, it is inevitable no matter what or where.  Stress has been known to lower one’s quality of life as well as their health.  Many people have had stress related injuries or other ailments.  Stress could be caused by a loss of a job, preparation to giving a presentation, traumatic loss, or major rejection and abandonment.  Stress related circumstances have the ability to overwhelm, paralyze, and incapacitate, however, God gives us many ways to reduce stress.  One of them is exercise.

I know stress all to well.  However, I do not like to submit to it no matter how much it pulls at me. Instead, I like to find ways that can reduce or even eliminate stress, even if it is dazed laying on the mat.

In this workout, I wanted to push myself so hard, that I had no room for stress related feelings.  So, if you find yourself stressed about something or someone, give this workout a try.

Warm Up

  • 30 jumping jacks
  • 25 pushups
  • 30 reps running in place (every other leg is a repetition)
  • 7 burpees
  • 20 squats
  • 30 jumping jacks
  • 20 squats
  • 7 burpees
  • 30 reps running in place (every other leg is a repetition)
  • 25 pushups
  • 30 jumping jacks

Do not forget to stretch after your warm up.  Take a breather, get a drink of water, and stretch thoroughly before training.

Heavy Bag Work

Round 1 – Work the bag strategically, moving around the bag, but continue striking as hard and as much as you can.  Think about what is stressing you out and then focus that energy on the bag.

Round 2 – Continue hitting the bag at medium pace has hard as you can.  Focus on combinations including boxing and kickboxing techniques.

Round 3 – Start working the bag faster, moving around the bag as you are able, striking it with explosive power.  Throw in knees and elbow strikes.

Round 4 – Continue striking the bag as you did in round three.  Work on some harder techniques, spins, jump kicks, etc. to push yourself past your comfort zone.

Round 5 – Focus on outside fighting, working on slide side kicks, blitzes, and defensive technique.  Give yourself a bit of a breather, however, do not slow down too much.  This is not a break.

Round 6 –   Get back up to 110% and strike the bag hard and with purpose.  If you need some motivation, think about your goal by dealing with your stress.

Round 7 – Continue training on the bag with the same intensity as you have been doing.

Round 8 – In this round, focus on movement, combinations, angles, slips, and blocks with every strike.

Round 9 – Focus on close quarters bag work.  You will be too close to really work technique, but work angles with every strike.

Round 10 – Hit the bag with rapid punches as fast and powerful as you can.  Hopefully by now, you should feel gassed.  If you throw up, good.

Beginners | 2 minute rounds | 1 minute rest

Intermediate | 3 minute rounds | 1 minute rest

Advanced | 5 minute rounds | 1 minute rest


You should feel pretty good right about now, however, we are not over.  Now, you are going to start focusing on the following exercises to really push yourself to the finish.

  • 2000 crunches
  • 10 sets of 10 repetitions bicep curls | pushups

I hope you find this workout very helpful.  If you are a beginner or casual fighter, it should push you further than you have been before.  If you are more advanced, hopefully it is slightly different than what you’re used to, but this workout is hoping to relieve stress.  If it is not, you might need to go another round.  Beat stress into submission.

This workout will only help relieve stress temporarily because stress is a fighter who does not quit.  If this workout made it permanent, I would be making a lot of money.  However, it is not.  Instead, remember, when you stress, do some training; it helps.

One final thing, there is only one way that stress can be tamed and that is through Jesus Christ.  He is the one who truly can eliminate our stress.  If you would like to know more, please contact me to know more.

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