I generally do group classes and sparring but some days I'm not able to make group sessions or do sparring. I've come up with a bit of a routine that I'd like you're opinion on. What am I missing in my workout? I'm sure you'll have some opinions. I've spotted that it's missing wall sits so thoroughly expect some banter for that. It follows a basic 60:30 HIIT protocol and takes about 1 hour 20 and burns about 1,200 calories. Warm up 10 mins skipping Plyometric HIIT Circuit 60 Push up 30 Rest 60 Burpees 30 Rest 60 Squat 30 Rest 60 Tricep dips 30 Rest 60 Plank 30 Rest 60 Side plank pump 30 Rest 60 Side plank pump 30 Rest 60 Medicine ball sit up (4kg) 30 Rest 60 Shoulder raises (2x 2kg) 30 Rest 60 Mountain climbers 30 Rest 60 Russian twists (4kg medicine ball) 30 Rest 60 Explosive lunges 30 Rest 60 Plank to bridges 30 Rest Heavy Bag 30 Gloves on 60 Speed jabs 30 Rest 60 Power Jab and Straight 4 combo 30 Rest 60 Jabbing, blocking, slipping 30 Rest 60 Combos hooks 30 Rest 60 Combos hooks and uppercuts 30 Rest 60 Free (in fighting) 30 Rest 60 Free (evasive dancing) 30 Rest Floor-to-Ceiling Bag 30 Gloves on 60 Slipping 30 Rest 60 Bobbing and weaving 30 Rest 60 Blocking hooks and jabs 30 Rest 60 Slipping 30 Rest 60 Bobbing and weaving 30 Rest 60 Blocking hooks and jabs 30 Rest Heavy Bag 30 Gloves on 60 Speed jabs 30 Rest 60 Power Jab and Straight 4 combo 30 Rest 60 Jabbing, blocking, slipping 30 Rest 60 Combos hooks 30 Rest 60 Combos hooks and uppercuts 30 Rest 60 Free (in fighting) 30 Rest 60 Free (evasive dancing) 30 Rest Weights (no rests) 21s (7,7,7) Bicep curl 2x 10kg dumbell 21s (7,7,7) Tricep extensions (overhead) 1 x 10kg dumbell 21s (7,7,7) Shoulder raises 2 x 6kg dumbell 21 straight Shrugs 2x 10kg dumbell 10 each arm Concentration curls 1x 10kg dumbell 10 each arm Tricep kick backs 1x 10kg dumbell 21s (7,7,7) Front dumbell raise 2 x 6kg dumbell
Only YOU can tell us whether your workout works. We don't know your performance level or weight class. I could do exactly what Muhammad Ali did as a workout but will I be an ATG? No. As advice, I would incorporate light weights and high reps if you're fighting below your normal body weight but if you are fighting higher, use heavier weights with low reps. Give us more information and a video of you sparring or hitting the heavy bag.
