Have a little too much pie the last couple of days? Well here’s a workout that will help with that problem and, more importantly, build up your fighting-specific fitness.
- 10-minute Medicine Ball High Intensity Circuit. Pick a medicine ball appropriate to your size and fitness level (8-10% of your body weight should be good for most folks). Set countdown timer for 10 minutes. Complete as many sets of 8 each Medicine Ball Push-ups, Medicine Ball Curl-ups, Medicine Ball Get-ups, and Medicine Ball Jump Squats as you can before the timer beeps.
- 10 Minutes of Jump Rope. Let that countdown timer keep running for another circuit. Jump rope as fast as you can for 10 minutes.
- Take as few 12-second breaks as you must in order to finish the whole 20 minutes. What’s with 12-second breaks, you ask? It’s a Cabal Fang thing. We don’t take breaks longer than 12 seconds because in self-defense there probably aren’t going to be any breaks. But if there are, they’re going to be short!
Robert Mitchell Jr. 