Metabolic Cardio Circuit – “The Katherine” This is an advanced version of the 30 Minute Metabolic Cardio Circuit that my wife Angela (Muay Thai Princess) does. It takes a bit longer due to the 5 minute skipping rounds, but highly effective to improve your conditioning and strength. The added element to this workout is the HEAVY SKIPPING ROPE that Angela uses (and that you should use) The workout is perfect for MMA and Combat Fighters or anyone that wants to AMP UP their cardio. If you are a fighter and cannot get through or struggle with this workout then you need to work on your conditioning. Perform each set in a ladder format one after the other with no rest in between. Your target is to complete this workout in less than 60 minutes. 5 Minutes Skipping Rope 30 Pushups 30 Jumping Lunge 30 Abs Spring ups 30 Meet the Queens 30 Mountain Climbers Repeat sets in succession for 25-20-15-10-5 with no rest Need a Skipping Rope? – http://www.power-systems.com/s-22-jump-ropes.aspx?type=banner&&affId=135909 Heavy Rope http://www.power-systems.com/p-4511-lifeline-heavy-weighted-speed-jump-rope.aspx?type=banner&&affId=135909 Gymboss Timer – http://tinyurl.com/yllwjdt
Butt and Leg Workout for Women – Lady Spartan 300 Lower Body Workout Targets: Glutes, Quads, Hamstrings, Adductors-Abductors, Calves This is an advanced circuit. Try this at your own risk and make sure you can do the exercises before starting this workout. As one round, perform 10 reps of each exercise one after the other with no rest in between. After you complete all 10 exercises (100 reps), rest for 60-90 seconds before repeating this circuit. Complete 3 rounds of the circuit or 300 reps. WORKOUT TIP: Move quickly between exercises. Set up the circuit before starting BUTT AND LEG WORKOUT FOR WOMEN – LADY SPARTAN 300 LOWER BODY WORKOUT Weight below is what Angela used for this workout WARM UP THOROUGHLY BEFORE STARTING THIS CIRCUIT 1. Barbell Squats — 95lbs 2. Dumbbell Forward and Reverse Lunges 22.5lbs 3. Dumbbell Step Ups — 22.5lbs 4. Barbell Stiff Leg Dead Lifts — 95lbs 5. Box Jumps — One Step 6. Dumbbell Meet the Queens — 22.5lbs 7. Side to Side Step Hops 8. Single Leg Bench Squats – L 9. Single Leg Bench Squats — R 10. Multi-Plane Plyo jumps (Plyo Lunges and Jump squats) STRETCH, STRETCH, STRETCH AFTER YOU ARE DONE!