one hour run

50 burpees

50 squat jumps

100 mountain climbers

50 lunge jumps

50 sit ups

10 wide press ups

10 narrow press ups

10 jump press ups

10 diamond press ups

10 shoulder press ups

Bodyweight workout

45 second exercise 15 seconds rest x3

• Squat side leans
• Side lunge right
• Side lunge left
• Leg raises front-side-back right
• Leg raises front -side -back left

45 seconds exercise 15 seconds rest x3

• Arm circles right
• Arm circles left
• Bent over row-fly
• Arm raise up-down-forward-backwards

45 second exercise 15 seconds rest x 3

both legs

• Twist elbow to opst knee
• standing Knee to elbow -kne to side raise

shadow sparring 5 rounds 3 minutes

footwork drills

2 minute rounds

Forwards

Backwards

Left – right

Step back

head movement (2 minute round)

Kicking drills

10 reps x 2

Front kick

Side kick

Axe kick

Spinning kick

Punching drills

10 reps x 2

Jab

Cross

Uppercut

Hook

Elbows 10 reps x 2

Roundhouse elbow

Rising elbow

Spinning back elbow

Full body workout

one minute exercise no rest

Plank kick throughs

Front kicks

Plank elbow – hand

Sit ups

Side lunges

Plank

Reverse lunge kick

Crab toe touch

Walking squats

Workout two

30 seconds exercise 30 seconds rest x 3

• squat jumps
• Walkout 4 mountain climbers
• Sit up punch
• Burpees
• Lunge jumps

workout 3 – legs

30 seconds both legs x3.

1. Leg raises
2. Leg circles
3. hamstring raises
4. hamstring raise pulse
5. Squat pulse

workout 3- arms

30 seconds exercise x 3

• Arm circles forward
• Arm circles backwards
• Shoulder press
• Arm raises
• Chest press

workout 4- Abs

30 seconds exercise

Sit up twist

Sit up elbow to knee right

Sit up elbow to knee left

Leg raises

Side crunch left

Side crunch right

Plank

Walkers

shadow sparring 5 rounds 5 minutes

bodyweight workout

40 second exercise 10 second rest x4

High knees – squat jumps

Lunge jumps – burpees

Walk out press ups

Lunge jumps- squat thrusts

Squat jumps – burpees

Sit ups – crab toe taps

shadow sparring 5 rounds 5 minutes

abs – 40 reps x2

Leg raises

Sit up twists

Elbow to knee right

Elbow to knee left

30 minute run

bodyweigh workout

30 second exercise x2

• Squats
• Squat pulse
• Hamstring raises
• Chamber kick right
• Chamber kick left
• Squat jumps
• Wall sit

workout two – 30 second exercise

• Press ups
• plank shoulder tap
• arm circles forward
• diamond press up
• tricep dip
• plank
• shoulder press up
• arm circles backwards
• plank rotation
• triceps press up
• reverse plank
• walk out press up
• side plank right
• Side plank left

shadow sparring five rounds three minutes

Abs-30 second

Bycicles

leg raises

Russian twist

sit up twist

side plank left

Side plank right

Rainbow plank

3rd november 2019

HMAC inverness

26th july 2015