For the last few months I have really been focusing on
condition workouts for fat loss and improving my performance in Muay Thai and MMA. On Saturday I lifted weights then did a Muay Thai class, on Monday I ran some hill sprints and did some push-ups and chin-ups.
Saturday:
Barbell Warm-up Circuit 3 sets of 10 reps: Still leg deadlifts, rows, high pulls, overhead press, overhead squats.
Clean and Press 8 x 5: Starting quite light and going up to maximum poundage.
Muay Thai class:
30 minute warm-up (non-stop action): jogging, jumping, side ways running, back wards running, sprinting, push-ups, hopping on one leg, carrying a partner, bear walks, crab walks, skipping, shadow boxing and abdominal work. These "warm-ups" are brutal but the make the metabolism surge like crazy!
45 minute Muay Thai drills: Hitting the
Thai Pads , kick drills, evading attacks
5 minute sparring. I could have used more sparring but by this time I was wiped and very hungry!
If you need to lose weight, try this workout out once and a while. But if you don't have time, my
outside workout that I did on Monday is perfect!
Monday:
My outside workout consists of hills sprints, chin-ups and push-ups. First I run up a very steep hill, it takes about 5-8 seconds, then I do 10 push-ups. I chug down the hill, turn around and repeat. No resting at the bottom is permitted due to how short the hill is. After the workout I hit the playground and bang out some chin-ups. This is extra hard because the blood is all in my legs and chest. But I believe that chin-ups are a great way to decompress the spine after a long day of sitting at the desk.
If you are in to Muay Thai or other combat sports, check out this
new bog I discovered.
Saturday:
Barbell Warm-up Circuit 3 sets of 10 reps: Still leg deadlifts, rows, high pulls, overhead press, overhead squats.
Clean and Press 8 x 5: Starting quite light and going up to maximum poundage.
Muay Thai class:
30 minute warm-up (non-stop action): jogging, jumping, side ways running, back wards running, sprinting, push-ups, hopping on one leg, carrying a partner, bear walks, crab walks, skipping, shadow boxing and abdominal work. These "warm-ups" are brutal but the make the metabolism surge like crazy!
45 minute Muay Thai drills: Hitting the Thai Pads , kick drills, evading attacks
5 minute sparring. I could have used more sparring but by this time I was wiped and very hungry!
If you need to lose weight, try this workout out once and a while. But if you don't have time, my outside workout that I did on Monday is perfect!
Monday:
My outside workout consists of hills sprints, chin-ups and push-ups. First I run up a very steep hill, it takes about 5-8 seconds, then I do 10 push-ups. I chug down the hill, turn around and repeat. No resting at the bottom is permitted due to how short the hill is. After the workout I hit the playground and bang out some chin-ups. This is extra hard because the blood is all in my legs and chest. But I believe that chin-ups are a great way to decompress the spine after a long day of sitting at the desk.
If you are in to Muay Thai or other combat sports, check out this new bog I discovered.