Issue 005

July 2005

Pick three exercises as shown and start your stop watch. You must start fast and strong and finish fast and strong. 3 x 1 minute rounds without stopping between exercises. Do this exercise three times.

Exercise 1: Hit the punch bag with power and speed for one minute. Keep your style, but not essential. Punches, kicks & elbows. Alternative is hitting focus mitts or thai pads.

Exercise 2: Use a grappling dummy or punch bag and hit hard and fast for one minute. Keep your weight tight against dummy. Punches, knees and elbows. Alternative is grappling with a partner and going for submissions with speed.

Exercise 3: Use a kick bag and kick hard and fast for one minute, 30 seconds each leg. You can also throw in jumping knees or side knees. Alternative is to have a partner hold thai pads.

Beginners: 3 x 1 minute - 1 round.

Intermediate: 3 x 1 minute - 2 rounds.

Advanced: 3 x 1 minute - 3 rounds.

To be used as part of your workout not the sole workout.