Personally i start out with Sprints 10 suicides Jump rope 5 min Power overs 10 Speed overs 10 situps 60 pushups 60 Bike around block as fast as possible Speed Bag 7 min Heavy bag 5 min slipping 3 min kicking 5 min shin conditioning 60 reps bottle some days ill add about 30-70 min of weight training to
5x3 minute rounds each round begins with 2 minutes of skipping with footwork, sprint for the last 30 seconds. For the last minute of rounds 1, 3, and 5 do 30 seconds of burpees, and 30 seconds of speed pushups. For rounds 2, and 4 do 30 seconds of squats, and 30 seconds of thai crunches or bicycles. then I move to my Bas Rutten tapes.
i havent been here long but ive deduced that the bas tapes are akin to the conditioning bible around here
on a day like today when i didnt get to spar or do mitt/bag work i usually do something like this in my garage: one four minute tabata with burpees, jump squats or kettlebell swings. 5-6 3 minute rds of 100 skip ropes follwed by 25 pushups, repeated active rest between rounds (30 sec) 10 minutes of ab/core work at end its not as intense as my gym workouts but effective 30-40 minute workout nonetheless.
How would a overweight man start working out? Was too tired to work out for years, fell asleep all the time. Finally, docs figured out I have sleep apnea. Now I feel alot better and want to undo this tragic weight gain.
crossfit.com is a good website for workouts. Also, when you are resting in the evenings and watching t.v. try to hold a squat through the entire commercial break, and then the next commercial break do pushups, and so on. Don't make this your perminent workout obviously because it doesn't keep the intensity up but it is a good filler.
Muay Thai 2 times per week. BJJ & Judo 2 times per week. Bill Starr 5 x 5 3 times per week. HIIT training 2 times per week.
Bas Rutten Muay thai disc 2x per week Tabatta drills 1x per week Machine cardio drills 3x per week Bas Rutten all around workout 1x per week Boxing training 1x per week Live shark group drills 1x per week. Sprint/running drills 1x per week.
100 rope skips 20 12lb medicine ball burpees 10 med ball slams 8 x 20yd sled pulls 3-6 2 mins rounds freestyle heavy bag 25 rope skips with 25 pushups/25 situps/25 squats for 3 sets then every other day breathing ladders with 115lb barbell up to 20
