This MMA-inspired conditioning workout is a high-intensity blast that will leave you with jelly legs and arms but a satisfied smile on your face.
Each round is 5 minutes in total. You will need an interval timer for this one.
Perform 30 seconds each of:
A. Burpee pull ups
B. Jumping lunges
C. Single arm shoulder press right
D. Single arm shoulder press left (switch to push press when fatigue kicks in)
E. Kettlebell double-hand swing
Then repeat with no rest for a total of 5 minutes work.
Rest
Repeat the 5 minute round 3-5 times depending on fitness/death wish.
Weight guide
Shoulder press – choose a weight that you can do 8-10 single arm reps with. When you can no longer get 4-5 strict presses in a round, switch to push press.
Kettlebell swing – minimum 16kg.
Execution
This is an explosive, punchy workout. Commit to full range of motion, don’t shortchange yourself. For example, in the jumping lunges get that back knee right down to the floor – don’t do some bastardised ‘spotty dog’ variation.
Shoulder press should punch up fast. Kettlebell swing should be snappy at the hips.
Resist the urge to stop before the 30 seconds is up. You will want to. But ‘run through the tape’, as they say. You will be glad you did.
