Here is a workout from this mornings’s class at Martial Arts Fitness Center in Marlton, NJ. We used an interval format for the entire class except our core work at the end. Our intervals were 30:15, 30 seconds of the first exercise and 15 seconds of the second. We did all sets of the interval and then rested 45-60 seconds after. For rounds that include a “finisher” we did the finisher first and then rested. Our class lasted 1 hour and included a 10 minute dynamic warm up.
Warm Up: 10 minutes
Intervals 30:15
Suicides: Jumping Jacks 3 sets.
Finisher: Push ups to failure, 1 round.
Rest.
Suicides: Mountain Climbers 3 sets.
Finisher: Wall Sit to failure.
Rest.
Suicides: Burpees 3 sets.
Finisher: Pull Ups to failure, 1 set.
Rest.
Jump Rope: Power Punches on Heavy Bag 1 set, no rest.
Jump Rope: Stroops (resistance band) punches 1 set, no rest.
Jump Rope: Ground and Pound on Floor Bag 1 set.
Finisher: Box Jumps to failure. ***We started on a 24″ box to failure, then right to the 18″ box to failure.
Rest.
Squat to Floor Bag Flip: Run High Knees 3 sets.
Rest.
Kettlebell Swing: Side Shuffle 3 sets.
Rest.
Core Workout
Dumbbell Farmer’s Walk 1 minute.
Crunches 30 seconds.
Crunches with Punches 30 seconds.
Crunches with knee lift 30 seconds.
Dumbbell Farmer’s Walk 1 minute.
Straight Leg Raise 30 seconds.
Straight Leg Flutter Kicks 30 seconds.
Alternating Straight Leg Raise 30 seconds.
Single Arm Overhead Farmer’s Walk 30 seconds each side.
Side Plank Bridging 30 seconds each side.
Enjoy and s
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