cardio workout- 3/3/10

March 3, 2010 on 1:45 am | In Strength/Cross training | No Comments

- warm up running set
- yogic stretching set

-15 min. circuit 1 min each drill:
1. suicide drill- 123 touch floor
2. switch kicks/thai kicks
3. wide football stance-front,rt. left. sideways, back, set, blast sprint.
4. stance jacks- horse stance alternate touching floor left and right.
5. 2 lunges then sprints
6. hooks, double unders. hooks
7. power jacks- horse stance jumping jack
8. Level 2′s- 8 push ups, mt. climbers, jump ups.
9. frog jumps
10. thai knees.
11. standing mt. climbers
12. ski downs
13. scissor runs
14. burpies
15. push up jacks

cool down stretch series

12 round circuit training 3min. rounds 1 min. rest/water

March 1, 2010 on 1:55 am | In Boxing and Thai Boxing | No Comments

circuit- alternate partner glove work, heavy bag, strength rounds.

warm up-
a. running, high knees, butt kicks, side ways, alternate feet, skip jumps, 5 hops, ect.
b. stretching set.

Round 1- glove work: one-n-one defense slip slip bob left right vs. jab cross hook hook.
Round 2- heavy bag- drilling jab cross non-stop rhythm. alternate speed, and power punching.
Round 3- strength- (leg, ab, arms) : globe jumps, sit ups, push ups, belt kicks, v-ups, mt. climbers, horse squats, leg ups.
round 4- glove work- slip, duck, jab, cross, 1-2, hook-cross-hook, cross-hook-cross, blast 4.
round 5-Heavy bag-7′s drill. 1,2,3,4,5,6,7 punches.
Round 6- strength- ABS- sit ups, crunches, leg ups, v-ups, ect.
Round 7- glove work- duck rt. hook: counter w/hook cross hook, duck left hook- counter cross hook cross.
continue with round 4 glove work.
round 8-Heavy Bag- jab cross rt up knee, cross jab left up knee.
Round 9- Strength: jujitsu guard sit ups with punching, mirror box attacking openings, alternate.
round 10- glove work- jab cross, rt round kick, left round kick, push kick, 2 left or right round kicks.
Round 11- Heavy Bag- 4 punch up knees, neck grab knees, drilling knees, side knees.
Round 12- Ab circuit: standing knees to same elbow 20x, knees to opposite elbow 20x, rt, knee 20x, left knee 20x, alternate knees, repeat.
Close out:
Heavy bag: Tai chi hitting: jab= fan through back, cross= brush knee. hook= wave hands, upper cut= seven stars.
Warm down- Yang’s warm up: neck, shoulders, arm, elbows, wrist, twist spine, rotate waist, flex extend spine, rotate hips, rotate knees, ankles. Repulse monkey in horse stance, wave hands like clouds-shifting left and right in horse, embrace posture standing post/dan tien breathing.

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