Here’s a short conditioning workout you can use to help keep your body in the game between live sessions with a partner. It can also be used as a warm-up before you roll. All you need is a heavy bag and a timer.
First warm-up fully for ten minutes. Place the heavy bag in the middle of your work-out space. Set a timer to beep every 2 minutes (no breaks). There are 5 rounds to this little workout.
Round 1: Place forearms on heavy bag and toes on floor with no other points of contact with anything. Keeping forearms on the bag, circle the bag using only legs and feet,like the hands of a clock, one full revolution. Reverse and repeat until the bell rings.
Round 2: Mount the bag. Strike the bag 10 times AHAYC (elbows, punches, hammerfists). Body lock the bag and barrel-roll once. Mount and repeat until the bell rings.
Round 3: Lay on your back with the bag on top of you. Lower end should be mid-thigh, upper end near top of your head. Push up the bag with one hand and elbow/punch/hammerfist it five times with the other. Switch hands and repeat until the bell rings.
Round 4: Side Mount the bag. Scissor your legs in each direction 3 times. Scramble over the bag to the other side using technique used in Round 1 and repeat.
Round 5: Lay on your back with the bag perpendicularly ontop of your body. Roll it up and down across your torso, pushing and pulling it like a rolling pin to strengthen your ribs. If you are strong and durable enough, push it up and let it drop.