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The Workout for Overall Fitness

Monday, I finished the following workout, and wanted to post it for others to try as well.  It works the cardiovascular system, improves endurance, and increases your stamina.  Overall, I think it is one of the most fun training sessions I have done in a while.

Warm Up
This warm up will help prepare you for the workout to come.  Spend five minutes doing the following:

A Light Jog – Lightly jog around the gym or around the place you train.  Do not attempt to push yourself too hard.  This is meant to loosen up your muscles.
Shadowboxing – Shadow box for five minutes adding boxing combinations, blocking and defensive moves, and footwork.
Shadow kickboxing – For the next five minutes, focus on just kicking techniques, but do not put too much effort into the kicks.  Just loosen up your legs.
Skipping Rope – Jump rope for five minutes.

After the warm up, perform a thorough stretch before your workout.

Heavy Bag Training / Pads

Start out boxing on a heavy bag at medium intensity.  After two minutes, increase to high intensity, and for the final minute, go at maximum intensity.  Then, take a thirty second break.
Next, perform some kicking combinations for five minutes, and just focus on kicking drills.  Take a thirty second break afterwards.
Finally, perform boxing and kickboxing combinations for five minutes.  Take a thirty second break afterwards.

Manual Resistance Exercise

To mix it up a bit, perform as many of the following exercises in five minutes as you can:

Pushups
Crunches
Squats

Heavy Bag Finale

The last thing you will do is to punch the heavy bag as fast as you can for a full five minutes.  Do not slow down, or break in between.  Go for maximum intensity.

Cool Down

End the workout by working on your core muscles, and finally stretch.

Conclusion

Please let us know how we are doing and if these workouts are helping you grow in your fighting skills.  If you are interested and live in the Twin Cities area, we would love to have you join us on Monday nights.

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Grace Church of Eden Prairie

9301 Eden Prairie Road | Eden Prairie, MN 55347 | 952.926.1885 | Directions
Monday’s 7:00pm - 8:30pm | September through May
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