This week I was left to take my Kickboxing club with out the sensei and was left with the instructions that I had to work on 'fitness and stretching' seeing as most of the fighters were just back from holidays. So I came up with a few circuits that I will be posting up over the next few weeks.
This circuit was designed with fighters in mind but will be a great way for anyone to improve their overall fitness levels and gain lean muscle at the same time. Also they require minimum equipment to complete so feel free to try it in your bedroom. Each station will last 2 minutes giving you a 14 minute workout, if you finish this easily the take a quick break 2-3 mins and go again.
Station 1: Skipping - (any skipping will do, just make sure to keep the intensity as high as you can)
Station 2: press ups - (again keep the intensity high but if you can't last the whole two minutes just stop and start again as much as you need, but keep working!)
Station 3: shadow boxing - (this is practicing your combinations and moves against an invisible opponent, try to keep moving and changing the moves to get better)
Station 4: sit ups - (straight forward, keep doing the sit ups for the entire time limit and like the sit ups, stop and start again if really necessary)
Station 5: horse stance - (for those who don't know this is holding a squatt, try holding it against a wall if you are new to this exercise, or else stay in the middle of the room and keep your back straight)
Station 6: shadow boxing - ( again keep it intense and keep moving for the whole two minutes, if you start to tire work on defensive moves)
Station 7: the plank - ( another static hold, keep in a press up position with your elbows on the floor and hold it for the time limit)
This circuit should help to give you a balance between static holds and cardio based exercises all geared towards reving up your metabolism and targeting all of yor muscle groups. If you don't believe me, try it!
This circuit was designed with fighters in mind but will be a great way for anyone to improve their overall fitness levels and gain lean muscle at the same time. Also they require minimum equipment to complete so feel free to try it in your bedroom. Each station will last 2 minutes giving you a 14 minute workout, if you finish this easily the take a quick break 2-3 mins and go again.
Station 1: Skipping - (any skipping will do, just make sure to keep the intensity as high as you can)
Station 2: press ups - (again keep the intensity high but if you can't last the whole two minutes just stop and start again as much as you need, but keep working!)
Station 3: shadow boxing - (this is practicing your combinations and moves against an invisible opponent, try to keep moving and changing the moves to get better)
Station 4: sit ups - (straight forward, keep doing the sit ups for the entire time limit and like the sit ups, stop and start again if really necessary)
Station 5: horse stance - (for those who don't know this is holding a squatt, try holding it against a wall if you are new to this exercise, or else stay in the middle of the room and keep your back straight)
Station 6: shadow boxing - ( again keep it intense and keep moving for the whole two minutes, if you start to tire work on defensive moves)
Station 7: the plank - ( another static hold, keep in a press up position with your elbows on the floor and hold it for the time limit)
This circuit should help to give you a balance between static holds and cardio based exercises all geared towards reving up your metabolism and targeting all of yor muscle groups. If you don't believe me, try it!
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