- Do the following:
- Walk on your heels – 15m out and back
- Walk on your toes – 15m out and back
- High knees – 15m out and back
- Heels to your butt – 15m out and back
- Side shuffle – 15m out and back
- Skip forward – 15m out and back
- Skip backward – 15m out and back
- Inch worms – 5 reps
- Four rounds of the following interval:
- Sprint 30 sec
- Jog 90 sec
- Skills Work: From a neutral stance, practice explosive plucking defenses against stationary chokes from the front, sides, and behind. Use a mirror if you can.
Summer Break Workout #3: Tuesday 07.06.10
- For two 3-minute rounds: Jump rope or do any combination of jumping jacks, high knees, heels up, etc.
- Do each of the following using the Tabata protocol (8 rounds of 20 sec work, 10 sec rest), no additional rest between exercises. So, you’ll do each exercise for 4 min, totaling 16 min for the workout.
- Burpees
- V-Ups or Toe Touches
- Bas Rutten combo #4 (jab, cross, left hook, cross) as fast as possible with the good form and full extension you practiced yesterday, no pause between repetitions. If you have a heavy bag and can put gloves on in the 10 sec before this exercise begins, go for it.
- Backward Fall Break and Get Up repeatedly as fast as possible. Find a soft, rock-less patch of grass!
- Skills Work: Practice bursting forward from a neutral position delivering a simultaneous defense and counter, i.e. 360° Defense. Train both sides and use a mirror if you can.
Here’s an online Tabata timer. There are also mp3 downloads.
