killer workout, after boxing!

i usually like to work out for an hour or so with 2 fine ass nurses. i do be pretty knackered after that

 

These are actually my warm ups, but similar idea.

First combo:
1 set = 5 jumping jacks & 1 burpee (push up when you're down, jump up high as possible after)
Usually go 25 sets.

Second combo:
Jogging around the workout area (could switch w/jump rope - 1 lap = 20sec of jump rope).
Every 3 to 5 laps drop down for a continuous set of:
-pushups
-crunches
-bicycles (like twisting crunches)
-leg lifts (legs straight, try to roll up on your shoulder blades)
-jumping squats (high as you can, hands reaching for the celiling)
The first time through you do 5 reps of each exercise, second time 10, third 15, fourth 20, and if you still have anything left, one more at 25 reps of each exercise.

Third combo (aka leg death):
-25 stepping lunges each leg (continuous, kinda go for fluid speed but go deep - thigh parallel)
-50 high knees each leg (running in place)
-25 180-degree jump squats (kinda like switching stances, but doing jump squats)

I usually have a hard time doing the 180 degree jump squats quickly as I get dizzy; my legs are usually about to give up by then too.

Sometimes we combine the first and third combos, or do both, but also add 10 reps of combo 1 at the beginning of combo 3.

 

One I find a good challenge and is pretty simple:
burpees 30 seconds (usually average about 10)
shadowbox 30 seconds
burpees 30 seconds
shadowbox 30 seconds
burpees 30 seconds
shadowbox 30 seconds
x 4-6 rounds

-OR-

30 seconds burpees
30 seconds lateral jumps (1 foot or two)
30 dumbell press high knees (5lb db's)
30 seconds burpees (stop there for a two minute round, or)
30 seconds lateral jumps (other foot or two)
30 seconds dumbell press high knees
x 4-6 rounds

^^^^that one kicks my ass pretty good

 

Yes, it's the same workout that Ross uses in Never Gymless, it's called "No Excuses"

http://www.rosstraining.com/articles/noexcuses.html

 

This one is good too.
Do a pyramid
1 press up, then 2, then 3, then 4 up to ten, then 10, 9, 8 back to 1.
then do the same for burpees, back raises, situps, crunches, squats squat thrust, lunges etc.

 

If you were to follow the programmes you guys have set out and following the right diet and commitment will you see a vast improvement in fitness?

 

Oh yeah, Ive been using the ones I posted as well as other ones (I switch it up but those two are pretty regular) and Im in awesome shape. Some of the "conditioning" they get us to do at the gym is too easy now lol.

 

Try this one out if any of your fighters needs better endurance in the shoulders (it burns bad, really bad) or if one has been a wuss lately (this'll toughen him up lol)

10 barbell high pulls
10 barbell cleans
10 barbell military presses
10 barbell back squats (ass to grass)
10 barbell walking lunges
10 barbell stiff legged deadlifts
10 burpees
1:00 rest, 3 rounds

If you add 10 more burpees after the military presses its alot harder anaerobically but its a bit easier on the shoulders. After all the shoulder work in the first 3 exercises when you go to squats and lunges the lactic acid doesnt go anywhere and stays in the shoulders and burns like hell. If you do burpees after the shoulder work it gives the acid a chance to leave but by the end of the round your seriously out of breath.

EDIT: forgot to add, Im 160lbs 5'11 and I use a 72lb barbell for that circuit, just to give you an idea of the kind of weight they could probably use.

 

we sometimes do that at the gym but up to 20 with a 5 metre sprint in between each one then we do it with sit ups or leg raises at 1 wall and sit ups at the other

it is a killer