Hi to all my juniors I hope you’re all keeping active and eating healthy. I’m missing you all very much.
Try this short session today that I posted for my womens class. Ask an adult to guide you through the sets and time for you. Remember more effort equals more reward.
Follow this simple routine, in the house or outside (bit chilly this morn out but so is the gym most of the time in winter) so you’re used to that 🙂.
To make it more challenging extend the time and repeat the sets. Remember you’ve got to be out of breath and out of your comfort zone and you must smile all the way through.
It’s all stuff you know.
Following sets are 30 secs each with 30-60sec rest…….
SET1
Starjumps
Sit ups
Switch Punch
Sit ups
REST.
SET2
Starjumps
Squats
Switch Punch
Squats
REST.
SET3
Dying Fly
Pressup HOLD
Dying Fly
Pressups
REST.
STRETCH
Hold for 10-30secs each.
Calves (hands on the wall, back leg straight push down through heel on back foot).
Quads (hold onto foot pull heel to bum).
Hamstrings (bent legs, bend at the waist, head and body down and relaxed)
Repeat trying to straighten right leg then repeat on left.
Back (lay on the floor hold knees into chest, turn over and lay on front relax and bring upper body onto elbows and hold).
Shoulders (bring your straight arm across your face and hold in place at the elbow / take your hand behind your head with elbow up and pull on elbow with other hand).
SKIPPING (you don’t have to have a rope you can virtual skip, use your arms as though you have one, it works).
5 sets of 1 min with 30-60 secs rest.
SET 1
continuous pace.
REST
SET2
20 steady jumps 10 faster.
REST
SET3
10 steady 5 fast.
REST
SET4
10 steady 10 fast.
REST
SET5
5 steady 5 fast.
You can finish there or you can now do some Shadow Sparring (its padwork without a partner and not hitting anything or if you have a partner and pads hit them!)
Do 1-2mins with 30-60secs rest or some exercises .
Round 1
Everything- Move around in fighting stance practicing all the techniques you know punches, kicks, knees, elbows, hooks.
REST or plank.
Round 2
Jab cross none stop (long punches from your head back to your head).
REST or wall sit.
Round 3
Combination (move then hit, move then hit and build your speed up)
jab cross jab long knee jab cross bandai. (You can add, remove or replace techniques with your favourite ones – remember the KISS method)
REST (press up hold).
Round 4
Everything again as in round 1 but more fluid and faster.
REST or squat thrusts.
Round 5
Combination as in round3 with 20 jab cross blitz in between each one.
REST or BURPEES to FINISH👏👏👏
