Functional Training Segment
This will begin the cardio and combative portion of your workout. Try to keep moving. If you feel like you are working too hard, slow down and focus on taking deeper breaths. Remember, you want to try to keep your heart rate up at a moderate intensity. Try to fall into a rhythm when working on your punches as this may help you to count out your combinations.
Remember to keep your hands up, recoil your punches, and to rotate your torso while punching. Make sure that you are using the muscles in your legs in order to drive your punches into the target.
Before beginning this workout, review Chapter 13 for the fundamentals of punching. From a regular Fighting Stance:
Left Straight Punch 10 times (Left Jab)
Right Straight Punch 10 times (Right Cross).
Left-right combo 10 times.
Left-right-left-right combo 10 times.
Left-right-left-right-left-right combo 10 times.
Nonstop alternating Straight Punches for 20 seconds.
Nonstop Straight Punches for 20 seconds (you can mix it up).
Repeat in the opposite Fighting Stance.
Again, find a rhythm. If you feel like you want to do more than ten that's fine. Sometimes it takes a few practice knees before your body finds the correct timing. Repeat this entire sequence two times total:
Right Knee Strike 10 times.
Left Knee Strike 10 times.
Right Front Kick 10 times.
Left Front Kick 10 times.
Right Round Kick 10 times.
Left Round Kick 10 times.
In this segment, be sure you set a solid foundation before beginning your kicks. These are great exercises for training balance and coordination on the ground and strengthening the muscles in the core. Repeat this sequence two times:
Right Side Kick from the Ground 10 times. (Chapter 14, page 170)
Left Side Kick from the Ground 10 times. (Chapter 14, page 170)
Bridge ten times. (Chapter 16, page 193)
Cross Extensions 20 times. (Chapter 16, page 191)
Roll to Seated Balance 5 times. (Chapter 16, page 189)
Russian Twist 10 times. (Chapter 16, page 192)