Tuesday, March 22, 2011

ANGELA’S WORKOUT CHALLENGE – STRENGTH AND CONDITIONING (VIDEO)

ANGELA’S WORKOUT CHALLENGE

Angela (my fiancée) created this monstrous program as a way to combine your 5 km run (which you should be doing 4-5 times per day) with strength training (which you should be implementing, 2-3 days rep week).

All you need is a treadmill, kettlebell, dumbbells and barbell.. You will complete 3 full sets with no rest in between. The sets consist of a 1 mile run and circuit of exercises with specified reps. Now, you can break up the reps in the circuit however you want, for example 25 step up – 25 push ups – 25 spring up and repeat until you reach the prescribes reps.










Combine these and you have Angela’s workout modality. I love it because it has the run for cardio and resistance training targets the entire body, implementing plyometrics, power, muscular endurance, abs and core.

The workout will take you about an hour or less, but make sure you time it, so you can try to beat it the following week.

Angela has four pro Muay Thai fights (4-0) and was a champion bodybuilder so training hard is nothing new for her. Angela helped kick my conditioning through the roof and we had to find inventive ways to get me run because I HATE RUNNING. This is a great workout for those of us who hate long runs.

Anyways, try this workout at home, gym or your MMA training facility.

Stay tuned for more of Angela’s MMA workouts!


ANGELA’S "KILL YOU" FIGHTER WORKOUT

Perform the below workout with no rest in between set (just the time it takes you to get from the treadmill to the exercise area). You can also break up the reps and exercises within each set but complete all reps for all exercises


WORKOUT TIP: YOU CAN BREAK UP THE REPS OF THE EXERCISES 25-25-25 OR 33-33-33


SET 1

1 MILE RUN

100 REPS EACH

KETTLEBELL SWINGS

ABS SPRING UPS

PUSH UPS



SET 2

1 MILE RUN

100 REPS EACH

SEATED DUMBBELL PRESS\

DEADLIFTS

LEG LIFTS



SET 3

1 MILE RUN

STATIONARY GOBLET LUNGE

RUSSIAN TWISTS (ROW BOATS)

SPIDER CLIMBERS

DONE

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