Intense cardio

1 minute jump rope

1 min shadow box

30 secs jumpin jacks

30 secs push ups

Repeat for 5 rounds rest as needed but try to limit rest

Active rest day

Stay good

Heavy legs

Run 600m 10 jumping squats,run 400m 20 squats,run 400m,run 200 m 40 squats,run 100 m, 50 squats.

If no track available beginners run 3 min (600),2 mins(400),30 seconds(200),15 (100) secondsfor eac interval.

Tabata-rama

Todays session is based on the tabata principle of 20s w 10s rest x 8 for a total of minutes per tabata.

Tabata Sprints

Tabata Push ups

Tabata Squats

Tabata Jumping Jacks

 

Intense and too the point.Gotta Love it

Never Too Old ,Never Too anything

This was posted on Rossboxing

Enjoy

Burpee Intervals

30 s Burpees,30 s shadow boxing rest 30s repeat x 5

Rest Day

As always include some type of acitvity and I enjoy your day.

Lug it around

Using a heavy implement,sandbag,bulagrian bag etc.

Carry object for 5 minutes perform 15 zercher squats 2 get ups per side. and repeat the routine once more.

 

The 2 videos show the sandbag zercher squat and sandbag getup

 

Sandbag get ups can also be done with the weight over one shoulder and that is my preferred method.

Minute drills

9 rounds of

30 second mountain climbers,30 second,jumping jacks,30 secs shadow boxing with light dumbells.,rest 45 seconds between rounds

4th July

Happy Independence day to USA readers.

Sprint 50 yards, recovery jog 100 yards,x 15