9 Treadmill or Bike Sprint
Sets: 2-3 Reps: 30 Seconds
Sprint on the treadmill or pedal fast on a bike for 30 seconds. NOTE: Not shown.
Sets: 8 Reps: Work for 20 seconds
If your gym allows it, place a heavy bag on the fl oor and straddle it. Drive punches and elbows into the bag as hard as you can for 20 seconds and then rest 10 seconds. Then kneel on the floor next to the bag on one side and repeat the attack. Continue in this fashion until you've attacked the bag from on top of it and all four sides. Note: Wear MMA or boxing gloves and hand wraps to protect your hands and wrists. Repeat the whole sequence once more. If you don't have a heavy bag to use, go to a treadmill and incline it as high as you can or use a Versaclimber and work at the highest intensity you can for 20 seconds, and then rest 10 seconds. Complete eight like this. NOTE: Not shown.