Today’s workout routine has been one of the most intense workouts I have come up with. It definitely has set the bar for me. This workout routine consists of not only martial arts combinations and movements, but plyometrics and calisthenics as well. I executed each exercise set for three minutes instead of five. I did that mostly due to time constraints, but three minutes was plenty. So, what did I actually do? These drills were performed on a heavy bag with full three sixty rotation.
First Set – 3:00 minutes, 30 second rest
Perform the Jab / Cross / Thrust Kick combination. Switch sides and move around the bag or partner and continue to strike for a full three minutes.
Second Set – 3:00 minutes, 30 second rest
Perform backleg round kicks Muay Thai style. Alternate your stances and kicks, and continue moving around the bag.
Third Set – 3:00 minutes, 30 second rest
Next, take off your gloves and perform 25 pushups, 25 crunches, and 25 squats. Repeat the routine for the full three minutes.
Fourth Set – 3:00 minutes, 30 second rest
Put your gloves back on and perform a rapid punching session mixing in jabs, crosses, hooks, and other boxing techniques.
Fifth Set – 3:00 minutes, 30 second rest
Perform high round kicking techniques to help develop your hip flexors and flexibility. Kick as high as you can go and alternate between legs.
Sixth Set – 3:00 minutes, 30 second rest
Perform the following three routines at one hundred reps for the first session. Repeat until the round is over.
Seventh Set – 3:00 minutes, 30 second rest
Perform high side kicks as high as you can go. Alternate stances and perform the kicks with the other leg.
Eighth Set – 3:00 minutes, 30 second rest
Perform vertical jumps, dive bomber pushups, and V-ups. Repeat this for the full set.
Ninth Set – 3:00 minutes, 30 second rest
Finally, finish off with an all out bag attack executing punches, elbows, knees, and kicks. Have fun with it.
This routine was by far one of my most favorite, but as I am writing this to you, I can feel the pain throughout. It is a sign that it works. I hope you find this routine fun and challenging. Please be careful and do not train too hard.