Skipping – 3 rounds 5 minutes 1 minute rest

Resistance band

5 rounds

• Any form of press up (10)
• 20 dips

4 rounds

• Bicept curl (20 reps)
• Shoulder press(20 reps)

3 rounds

• Squats (20 reps)
• Flye (20 reps)

2 rounds

• Bridge (20 reps)
• side leg raises ( 20 reps)

Bodyweight workout

1. squat jump twist ( 10 reps x 3)
2. Plank leg lifts 12 reps x 3)
3. Forward- backward squat jump (30 seconds x 3)
4. Hand stand hold (20 seconds x 3)
5. in- out squat jumps ( 14 reps x 3)
6. Crab walk- bear crawls (20 seconds x 3)
7. Lunge jumps( 10 reps x 3)

Shadow sparring – 15 minute rounds

Combination 5 rounds 3 minutes

Round 1: Jab – cross-right uppercut-left hook-cross-left uppercut-right hook.

Round 2-Left teep- right block-left teep-right knee-step left knee.

Round 3- right rising elbow-left round elbow-right downward elbow-right rising elbow-push away with left hand-cross-left uppercut-right knee-into clinch-left knee x 2-turn right elbow -push away -any kick.

Round 4-right stamp kick to thigh-jab-cross-left block -right body kick-any spinning kick.

Round 5–right low kick-left body kick-right body kick-right inside leg kick.

footwork drill

2 minutes both stances

Forward

Backwards

Left-right

30 seconds x 2

right kicks

Left kicks

left right kicks

right knee

left knee

clinch knee

left teep

right teep

left-right teep

jab

cross

jab -cross

Skipping 5 rounds 3 minutes 1 minute rest

KB Workout

20 Reps x 3 rounds

• KB squats
• KB side leans (10 reps both sides)

• KB Around the world
• KB Rows

• KB swings
• Hamstring raises

• KB Thrusters
• Triceps extension

ABS -Body weight workout

20 reps x 3 Rounds

1. Plank kick throughs
2. Reverse plank toe touches
3. Rainbow plank
4. Plank Hip touch
5. Leg raises

Shadow Sparring 15 minute round

1 minute x 2 rounds

Right kicks

Left kicks

Clinch knees

Jab-cross

Combination – 5 minute round

Jab-left uppercut-cross-step left hook- right kick-right block-left teep-right knee.

Right rising elbow – left downward elbow- right round elbow -spinning back elbow.

Muscle memory

70 chamber right kicks

70 chamber left kicks

70 right- left kicks

70 chamber front kick

70 chamber front kick left

70 alternative front kick

70 right knee

70 left knee

70 left – right knee

Footwork Drills

1 minute rounds both stances

• Forward
• Backwards
• left- right
• pivot to left
• step pivot to right

Focus on the power of each shot instead of speed trying to hit the bag as hard as you can.

Work out 1-power shots (boxing)

10 Reps x 3 rounds

1. Jabs
2. Cross
3. Jab-cross
4. Double Jab
5. Double cross
6. Left body shot
7. right body shot
8. Left head hook
9. Right head hook
10. Body hook- head hook right
11. Body hook – head hook left
12. 1 minute round power shots

Work out two–power shots (kicks)

10 reps x 3

1. Left body kick
2. Right body kicks
3. Left- right body kick
4. double left body kick
5. double right body kick
6. Right head kick
7. Left head kick
8. Right low kick
9. Left low kick
10. right teep
11. Left teep
12. Left – right teep
13. 1 minute any power kick

Work out three – power shots knees and elbow

10 reps x 3

• Right knee
• Left knee
• Clinch knee
• right elbow
• left elbow
• 1 minute power knees and elbows

At the end of the workout complete a 3 minute round of any power shots kicks/knees/elbows and punches keeping to only one or two strike combinations.

Skipping 5 rounds 3 minutes

Body weight workout

30 second exercise – 30 second rest x 4

• Squat turns
• Alternative knee drive
• Plank kick throughs
• Plank leg lifts
• Squat – toe raises
• Side plank knee tuck (Right)
• Side plank knee tuck (Left)
• Lunge – knee drive
• Reverse plank toe touch
• Press up row

KB Workout

1. Box squats ( 20 reps x 3 reps)
2. Box step ups ( 20x 3 )
3. Single leg deadlift ( 20 reps x 3)
4. Lateral squats (20 reps x 3)
5. one leg hamstring raises (20 reps x 3)

ABS Workout (20 reps x 3)

• Ab roll outs
• KB leg raises
• KB Around the world
• KB side leans
• neck raises

Shadow sparring 15 minute round

30 second exercise x 4

Right kick

Left kick

clinch knee

Jab-cross

Combination- 5 minute round

Jab-cross-right rising elbow-left elbow-spinning back elbow-cross-hook-low kick-left upper cut-hook-left kick

Resistance band -repeat without resistance

• 50 Jabs
• 1 minute Jab hold
• 50 cross
• 1 minute cross hold
• 100 jab cross

• 50 Hooks rights
• 50 hooks left
• 30 second Hook hold right
• 30 second hook hold left
• 100 hook – hook

• 50 uppercut right
• 50 uppercut left
• 30 second uppercut hold right
• 30 second uppercut hold left
• 100 uppercut-uppercut

50 round elbow

50 rising elbow

50 spinning back elbow

When: Wednesdays

Time: 7-8pm

Where: HMAC Inverness

Skipping ( 5 rounds 3 minutes)

CrossFit Workout

5 sets

• Thrusters ( 20 reps)
• Jumping lunges (20 reps)

4 rounds

• KB deadlifts (20)
• 5 pike push ups

5 rounds

1. Turkish get ups (10 reps)
2. KB push press (20 reps)
3. In-out squat jumps (20 reps)

10-8-6-4-2

• Spiderman push up
• Tricep extension

Shadow sparring 15 minute rounds

Combination- 5 minute round

Jab-cross

Left knee

Step back

Cross

step forward

left head kick

spinning elbow

right uppercut

right knee

left hook

30 seconds x 3 rounds (high intensity)

• right kicks
• left kicks
• clinch knees
• Boxing

1. 60 chamber kicks right
2. 60 chamber kicks left
3. 60 left-right kicks
4. 60 chamber teeps right
5. 60 chamber teeps left
6. 60 alternative teeps
7. 60 knees right
8. 60 knees left
9. 60 alterative knees

Balance drills ( 2 minutes)

Sanding on right leg

Standing on left leg

Footwork (1 minute rounds)

• Forward
• Back wards
• left-right
• both stances

20 minute run

10 minutes skipping

Cross-fit work out

5 sets

1. KB swings 20 reps
2. KB rows 20 reps
3. KB side leans 20 reps

5 sets

1. Pikes ( 20 seconds)
2. Plank hip touch ( 12 reps)

10-8-6-4-2 reps

1. Push ups
2. Dips

21-19-15-12-9-6

sit ups followed by 20 burpees after each set

Shadow sparring – 5 rounds 3 minutes 1 minute active rest plank

Footwork Drills

• 2 minutes forward
• 2 minutes backwards
• 2 minutes left
• 2 minutes right
• Both stances

Solo Blocking/defence boxing x2

• slip to right 30 seconds
• slip to left 30 seconds
• slip left right 1 minute
• lean back 30 seconds
• Duck under right 30 seconds
• Duck under left 30 seconds
• Duck left -right 1 minute
• 2 minutes any punch defence

Solo kick defence x 2

• left check 30 seconds
• Right check 30 second
• left-right check 30 seconds
• parry kick right 30 seconds
• parry kick left 30 seconds
• Parry kick left-right one minute
• 2 minutes any kick defence

Muscle memory drills X2

Roundhouse- side kick (15 reps)

Right uppercut-cross (15 reps)

Jab-left elbow (15 reps)

Teep- knee (15 reps each leg)

Sliding side kick (15 reps each leg)

Hook kick (15 reps each leg)

Crescent kick (15 reps each leg)

10 minutes skipping

Body weight work out

1. Bear crawls forward and back wards ( 3 x 30 seconds)
2. squat jumps ( 3x 12 reps)
3. long jump shuffle back (3 x 12 reps)
4. narrow- wide plank (3 x 8 reps)
5. kneeling to standing knee drive ( 3 x 12 reps)
6. single leg hamstring raises (3 x 8 reps)
7. side lunge knee drive ( 3x 12 reps)

KB work out

1. Standing KB shoulder press ( 3 x 15 reps)
2. KB chest press ( 3 x 12 per side)
3. standing tricep extension ( 3 x 15 reps)
4. chest flies ( 3 x 15 reps each side)

Core work out (ABS)

1. Weighted crunch – leg raised (3 x 15 reps)
2. Cross body toe touch (3 x 12 reps)
3. Russian twists- legs raised (3x 15 reps)
4. dumbbell crossover ( 3x 12 reps)

Shadow sparing – 5 rounds 2 minutes 1 minute defence drills

50 chamber kicks each leg

50 chamber front kicks each leg

50 alternative front kicks each leg

25 right knees- 25 legt knees

5o walking knees

50 clinch knees

100 clinch knees

Muscle memory drills 1 minute rounds

• Slip- uppercut -hook
• Fake jab-Jab- body cross-uppercut-hook
• Body kick- block without putting the leg down( 30 seconds each sides)
• front kick- block- body kick without putting leg down (30 second each side )
• Jab-left uppercut-cross-right teep- right knee

Moring run 30 minutes

10 minutes skipping

Cross fit workout

3 rounds

3 wall facing squats

15 narrow squats

3 wall facing squats

15 wide squats

3 wall facing squats

6 rounds

• 1o burpees
• Press ups

20 minutes

• 5 elbow- hand plank
• 10 KB sit ups
• 15 KB lunges
• 10 KB snatch

2 minutes plank shoulder tap

Resistance Band work

• 50 Jabs
• 50 Cross
• 50 Jab Cross
• 50 Hook each arm
• 50 Hook- Hook
• 50 Upper cuts each arm
• 5o Uppercut -uppercut

1. 30 second Jab hold
2. 30 second Cross hold
3. 30 second Hook hold each arm
4. 30 second Upper cut hold each arm

Without resistance band

• 50 Jabs
• 50 Cross
• 50 Jab- cross
• 50 Hooks each arm
• 50 Hook- Hook
• 50 Hppercut each arm
• 50 Uppercut – uppercut

1. 50 chamber kicks each leg
2. 50 chamber teeps each leg
3. 50 right knees
4. 50 left knees
5. 50 alternative knees

warm up

Combination drills

• Jab – cross- hook- uppercut- hook- cross
• Hook- low kick- cross- body kick

HIIT Work out

30 second exercise no rest x 4 rounds.

1. Burpees
2. Plank elbow – knee
3. lunge knee
4. side plank right
5. squat kick
6. Side plank left
7. KB sit ups
8. walk out press ups
9. Plank elbow- hand

Shadow sparing

5 rounds 3 minutes1 minute active rest head movement/ foot work.

50 chamber kicks each leg

50 alternative clinch knees

50 chamber teeps each leg

50 alternative teeps

100 jab – cross