If you want to look, feel, and perform better, consistency and variation are essential. That's why you should borrow movements from different sports and approaches as much as possible. For the workouts below, we've taken cues from strength coaches, Brazilian Jiu Jitsu practitioners, and Muay Thai academies from around the world — all hardcore approaches to fitness where the goal is to get into peak physical shape. This approach is very much based around Tabata and HIIT training, which happens to pair well with the demands of each respective sport. (It doesn't hurt that it'll get you shredded, either.)
In an effort to keep the rep schemes as simple as possible, below is a breakdown of how you should progress week to week with time on and time off for each movement as well as the amount of total rounds.
- Week 1: 4-6 Rounds, 30 seconds of work, 10 seconds of rest
- Week 2: 4-6 rounds, 35 seconds of work, 10 seconds of rest
- Week 3: 5-7 rounds, 35 seconds of work, 15 seconds of rest
- Week 4: 5-8 rounds, 40 seconds of work, 20 seconds of rest
As you'll see in the demonstrations, we recommend (and prefer) to workout in minimal footwear, especially socks, which help us move more efficiently and feel more comfortable. That's up to you. Either way, let's get started!