Sometimes all you need is to knuckle down and get a good sweat on. It’s just you and the bag in the fight against body fat. During this intense workout, you’ll rinse body fat whilst increasing your strength, speed, agility, and lean muscle. Here’s what you’ll need:
- Pull-Up Bar
- Medicine ball (8-14Kg)
- TRX Bands (Or gymnastics rings)
- Battle Ropes
You knew it was coming, and for good reason too. Short intense sessions on the heavy bag are what forms a fighters fitness. Cardiovascular work is often overlooked, fortunately for us, you won’t have that problem after a couple of sessions on the bags.
- 5 Min warm up, light bag work (Kicks & punches)
- 2 Minute Rest
- 10 Seconds max intensity (punches only) followed by a 20 second rest x 5
- 15 left leg kicks
- 15 right leg kicks
- 2 Minute rest
- Finally finish on the bags with 2 minutes of freestyle keeping the intensity high
(Mix it up with jabs, hooks, cross punches etc.)
Reps: 8 x 2
Jump up and grab the bar with both hands, achieving a nice firm grip. Shuffle your arms so that they’re slightly wider than shoulder-width apart. Finally pull yourself up so that your chest is just below the bar. Then lower yourself down, and repeat!
Medicine Ball Slam
Reps: 8 x 2
Separate your feet, so they’re slightly wider than shoulders-width apart. Then simply pick up the medicine ball with both hands and raise it above your head. Then, when you’re ready slam the ball on the floor as hard you can. (Don’t just drop the ball, because that’s cheating!) Then pick the ball back up and repeat.
Reps: 8 x 2
Set up the bands, or pair of gymnastics rings, so that they fall down to just below chest height. Then, grab hold of the handles and lower yourself back until your legs are straight. Keeping the ropes tight to your body. Lower yourself down so that your arms are straight. Finally pull yourself back up, and repeat. (You can always adjust the difficulty by moving further upright to make it easier, or slide further down to make it harder.)
Time: 20 Seconds x 2
Finish off the circuit with short burst of power. Grab the battle ropes (one in each hand) raise them up to shoulder height, before slamming it down onto the ground (Without letting go). Repeat for 20 seconds 3 times.
Here is a quick summary of the workout:
- Bag work (Kicks and punches)
- Pull – Ups
- Medicine ball slams
- Inverted row
- Battle ropes
- Should take no longer than 35 Minutes
This circuit is perfect for those looking to shred excess fat, develop lean muscle, and improve their fitness level. With a combination of movements, you’ll soon be in fit shape. Why not give it ago?!
If you’re looking for more, or different workouts, you can find these here: http://ladslife.co.uk/category/healthandfitness/workouts/