Ses­sion 3 To­tal­body

Men's Fitness - - Fighting Fit -

Warm up with two sets of ten body­weight squats, two sets of ten glute bridges and two sets of ten arm swings. Per­form ex­er­cises 4A and 4B as a su­per­set.

1 BOX JUMP

SETS 4-5 REPS 6 REST 1-2MIN Stand fac­ing a thigh-high box. Jump pow­er­fully onto it, us­ing your arms to gen­er­ate mo­men­tum if you need to and bend­ing your knees to soften your land­ing. Stand, then step rather than jump down.

2 KET­TLE­BELL JUMP SQUAT

SETS 3-4 REPS 5-6 REST 45-60SEC Hold­ing fairly light ket­tle­bells, squat down un­til your thighs are at least par­al­lel to the floor. Then jump up ex­plo­sively. Bend your knees to cush­ion your land­ing and con­tinue into a squat for the next rep.

3 BATTLE ROPES

SETS 3-4 TIME 30SEC REST 1-2MIN Grip the ropes tightly and raise your hands high above your head. Us­ing your back and core mus­cles, pow­er­fully bring your arms down and slam the ropes into the floor hard to cre­ate a wave, sink­ing into a shal­low squat as you go. Re­turn to the start.

4A BAR­BELL DEAD­LIFT

REPS 2-3 REPS 8-10 Hold the bar in a shoul­der-width mixed grip, with arms straight and feet un­der the bar. Keep­ing your chest up and back straight, drive through your heels to pull the bar up your body and push your hips for­wards to stand tall.

4B PULL-UP

SETS 2-3 REPS TO FAIL­URE REST 2-3MIN Grasp the bar with an over­hand grip, palms fac­ing away from you. Pull up un­til your chin is over the bar, and then lower un­der con­trol.

5 KET­TLE­BELL SWING

SETS 3-4 REPS 15-20 REST 45-60SEC Stand with feet just wider than shoul­der-width apart and push the ket­tle­bell off your body to start the swing. As it comes down, hinge at the hips by push­ing your glutes back. When you feel a stretch in your ham­strings, drive your hips for­ward, al­low­ing the bell to rise to head height.

Ato­tal-body­work­out is­great­for­build­ing bal­anced­strength an­d­ex­plo­sive­ness. In­MMA,ex­plo­sive pow­eris­great­for moves­suchas fly­ingknees,an­dit willal­so­helpyou changedi­rec­tio­nand ac­cel­er­ate­quickly inother­sports.

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