HIIT and Strength Workout – Density Training

Density circuit using the AMSAP model doing As Many Sets As Possible for 15, 20 or 30 minutes. Keep the weight moderate to heavy but do not compromise your form and technique. This workout is a HIIT and strength endurance which is great for building lean muscle, getting strong and burning fat. This is challenging but a great way to change up your regular routine with a workout that gets results HIIT and Strength Workout Perform AMSAP in 15 min of the following: Barbell Deadlifts – 10 reps Plyo Push Ups – 10 reps Goblet Squats – 10 reps Swiss Ball Jacknife – 7 reps  

Workout Session: Sprints, Bodyweight Circuit, Abs and Core Finisher

This is the full workout session I did with the conditioning class on Thursday night. We started with a quick warm up followed by 12 intervals sprints. After that we head inside for 2 rounds of a killer bodyweight circuit and finish off with a quick 10-exercise abs and core workout. The session is a perfect explosive cardio based, fat burning and core strengthen beast. Conditioning Class for Fighters – May 29 Perform a thorough warm up prior to starting this workout session. Sprint Training Perform 12 interval sprints including 3 warm up intervals Bodyweight Circuit Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 full rounds. Exercise List 1. Double Burpees 2. Judo Push Ups 3. Side-to-Side Plyo Lunges 4. Knee Grabs 5. Explosive Jacks 6. Mountain Climbers 7. Prisoner Squats 8. Kick Ups 9. Alternating Side Planks 10. Sprawl to Knee Strike Abs and Core Circuit Perform each exercise for 30 seconds followed by 5 sec rest one after the other for one full round. Exercise List 1. Alternating Side to Side In and Outs 2. Windshield Wipers 3. Hip Raises 4. Knee Grabs 5. Foot Grabs 6. Abs Bicycles 7. Leg Raise (isometric hold) 8. Abs Spring Ups 9. Alternating one Leg V-ups 10. Plank CLICK HERE <=Get your 14 Week Metabolic Bodyweight Program with 30 Metabolic Blasters  

Bodyweight Circuit (Conditioning for MMA Class Highlights)


Just thought I would share highlights of one of my weekly Conditioning for MMA Classes where we use metabolic bodyweight circuits. Here are some highlights of this deadly 3 round, 10-exercise circuit. We had 3 fighters that were preparing for upcoming MMA bouts in March 2014. I run weekly conditioning classes at Evolucao Thai and MMA School in Toronto. http://www.evolucaothai.com Conditioning Class (Highlights of Rd 2 & 3) Perform as many reps as possible of each exercise for 60 seconds followed by 15 seconds rest. Rest for 2 minutes and then repeat for 3 full rounds. Metabolic Circuit 1. Side to Side Burpees/Double Burpees 2. Judo Push Ups 3. Rotating Jump Lunges 4. V-Ups 5. Explosive Jumping Jacks 6. Mountain Climbers 7. Jump Squats 8. Kick Ups 9. Plank Raises 10. Sprawl with Knee

Dumbbell Burpees Finisher – Demolition Dumbbells – Intermediate – Advanced

Demolition Dumbbells – Intermediate – Advanced Burpee – Burpee workout using dumbbells. This is a burpee finisher using dumbbells. Adding resistance makes the burpee exercise more metabolic and also increases the intensity DUMBBELL BURPEES Perform all 5 exercises for 45 seconds of work followed by 15 seconds rest one after the other for 2 straight rounds Complete one after the other for 2 rounds and a total of 10 full Circuits Total Workout Time 10 Minutes. FUNK GYMBOSS TIMER: - http://www.tinyurl.com/funk-gymboss Demolition Dumbbells – Intermediate – Advanced 1. Dumbbell Burpee Thrusters with Push Ups 2. Dumbbell ManMakers – Clean-Squat-Press-Burpee-Push Up 3. Dumbbell Burpee with Jump 4. Dumbbell Burpee Curls 5. Double Burpee Dumbbell Snatch    

Cardio Workout – Rooftop 200′s Follow Along Routine

M-100 Cardio Workout – “Rooftop 200’s” Insane Home Cardio Workout For Ninjas – Follow along workout with Funk Roberts Here’s how to do this home cardio workout: ROOFTOP 200′s Kettlebell Swings — 10 reps Mountain Climber — 10 reps (counting 1-2-ONE-1-2-TWO) Burpees — 10 reps Click Link to learn more about Afterburn Fuel – http://tinyurl.com/funk-afterburn