A basic fitness drill incorperating boxing foot work.
In MMA,s etc it can go/might go from boxing/kicking etc to clinch work etc to throws take/downs to grappling/punching etc on the floor to then getting back up again.
Can be done with minimum equipment
So can be trained almost anywhere.
The reps are subject to present fitness and the amount that can be managed at this time. If its only 5 reps to start with then fine.
After a warm up stretching etc
Free standing Squats thighs to parallel 10 of ( done fairly slowly I don’t believe in bouncing to much where knees are concerned)
Drop to the floor then sit ups 10 of
Turn over press ups 10 of
Then stand up
Either fast sprint 20 paces or running on the spot 20 paces
or moving forward using a basic boxing stance while shadow boxing.Subject to first having got the boxing movements correct.
Then straight to
Free standing Squats thighs to parallel 9 of
Drop to the floor then sit ups 9 of
Turn over press ups 9 of
Stand up then
Either fast sprint 20 paces or running on the spot 20 paces or use basic boxing footwork for going forward while jabbing/shadow boxing
Then straight to
Free standing Squats thighs to parallel 8 of
Drop to the floor then sit ups 8 of
Turn over press ups 8 of
Then stand up
Either fast sprint 20 paces or running on the spot 20 paces or use basic boxing footwork for going backwards while jabbing /shadow boxing
Then straight to
Free standing Squats thighs to parallel 7 of
Drop to the floor then sit ups 7 of
Turn over press ups 7 of
Then stand up
Either fast sprint 20 paces or running on the spot 20
Paces or use basic boxing foot work for going side ways while shadow boxing
Each set decreasing the reps
Etc untill the last set is one of each
All done with out a pause in between.
The reps can be decreased or increased at the starting point to 20 upwards depending on fitness level.