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? – Heavy Rope Gymboss Timer –  


WORKOUT FOR FIRM GLUTES, LEGS, ARMS AND CORE I did this Spartacus workout with my cousin Lady Spartan D-Mo. (AND YES I WORKED OUT IN TRACK PANTS AND NO SHIRT – LMAO). It’s quick and effective. Took us under 30 minutes and we were both drenched. This workout is fantastic for firming your glutes, legs, arms and core as well as burning your unwanted fat. This workout targets all the problem areas for a woman. Your glutes, legs, arms and core.  All you need is a kettlebell or dumbbell and you are set.  Workout Instructions – 10 Exercise Circuit – Complete 3 Full Rounds – 25 Minutes Perform each exercise in succession for 30 seconds of work followed by 10 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise. After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times. EXERCISE LIST 1. Alternate One Arm Kettlebell Swings 2. Dive Bombers 3. Plyo Split Squats 4. Alternate One Leg V-Ups 5. Plyo Kettlebell Sumo Squats 6. Spiderwoman Planks 7. Kettlebell Meet the Queens 8. One Leg Table Hip Thrusts 9. Pyramid Glute Kickbacks 10. Star Burpees and Kettlebell High Pulls   WHAT YOU NEED: Gym Boss Timer: Kettlebells – Dragon Door: Post Workout Protein Drink: GET YOUR PINK GYMBOSS


LADY SPARTACUS BODYWEIGHT WORKOUT WITH ESTELLA HOM A high intensity interval training body weight and plyometric workout designed to burn fat, and work your entire body. Based on the Spartacus Workout Challenge from Men’s Health magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds.