Here is today’s workout from our morning fitness class at Martial Arts Fitness Center in Marlton, NJ. A Hurricane, is a type of circuit training based on a round during an MMA fight. Each round is 5 minutes in length with a 1 minute rest before the next round. Our workout today was 6 rounds, after a 10 minute warm up. After our 6 rounds, we did “Tabata Abs”.
We used rep counts for all of our hurricanes today. Complete each set of an exercise and then move to the next without any rest. Keep going until the round is over and complete as many sets as you can. Intensity is key and we are going for high volume with good form.
Hurricane 1 (5 minutes)
20 Kettlebell Swings
20 Squat Press with Medicine Ball (Alternate with and without the medicine ball)
20 Squats with Front Plate Raise
Rest 1 minute
Hurricane 2 (5 minutes)
10 Thrusters (Squat Press with neutral grip)
10 Push Ups with one hand on Medicine Ball (5 each side)
10 Alternating Lunges
Rest 1 minute
Hurricane 3 (5 minutes)
20 Dips
20 Hip Bridges on Core Ball
20 Kettlebell Clean and Press
Rest 1 minute
Hurricane 4 (5 minutes)
10 Renegage Rows
10 Lateral Lunges (5 each side)
10 Hamstring Curls on Core Ball
Rest 1 minute
Hurricane 5- Cardio Hurricane #1 (5 minutes)
15 yard Suicide (6 cones)
20 Jumping Jacks
100 yard Jog
20 Mountain Climbers with Carpet Skates
1 minute rest
Hurricane 6- Cardio Hurricane #2 (5 minutes)
Lateral Shuffle (3 cones- 15 yards)
20 Jumping Jacks
Double Knees to Chest with Carpet Skates (Double Mountain Climber)
20 Burpees
1 minute rest
“Tabata Abs”
Tabata Abs is two 4 minute rounds of ab work. 20 seconds on, 10 second rest. Each of the rounds is 8 working rounds of ab exercises. We pick 4 exercises and split each round in half.
Round 1 (4 minutes, 20/10)
Bicycle Crunches (first half, 4 sets of 20 seconds)
Russian Twist with Medicine Ball (second half, 4 sets of 20 seconds)
Round 2 (4 minutes, 20/10)
Straight Leg Raise (first half, 4 sets of 20 seconds)
Alternating Toe Touch Crunch (second half, 4 sets of 20 seconds)
There you go… all done! Enjoy and rem
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