9. Resistance Training Interval Workout
This will consist of strength and power exercises combined with other forms of conditioning work. Rest 20 seconds after each exercise. Run through the circuit 5-10 times. Time yourself to see if you can increase work capacity next session.
1. Dumbbell Squat and Punch
Holding two light dumbbells (10 pounds), bring arms up so elbows are bent, palms are facing down and forearms are parallel to the ground. Maintaining the arm position squat as low as possible, pause, stand and slowly punch the arms out until the elbows are straight then come back to start position (arms remain parallel to the ground during the entire punching action).
Reps: 20
2. Sprint and Change Direction to Sprint (10 total reps)
Sprint full speed 5 yards, immediately change direction and sprint back 5 yards.
Sprint 10 yards out, 10 yards back.
Sprint 15 yards out, 15 yards back
Sprint 10 yards out, 10 yards back.
Sprint 5 yards out, 5 yards back
3. Rotational Lunge With Resistance Band
Fix a light band to a high pole, pillar, or some immovable structure. Standing with feet shoulder-width apart, grab band with both hands and interlock fingers. Move away from the fixture point of the band so the band is tense. Face to the side of where band attaches and extend your arms straight out, parallel to the ground so the band will be perpendicular to the arms. Keeping arms straight, rotate to the left and drop down into a lunge; pause, come back to start position.
Reps: 10-20 each side
4. Single-Leg Dumbbell Stabilization and Punch
Hold a light dumbbell in each hand in front of the body using a neutral grip with elbows bent. Keeping the right knee bent, raise the right leg up high behind you, while keeping left leg straight. Extend the right leg behind the body and moving torso forward. While in this position, punch arms straight out, keeping arms parallel to the ground (many people call this yoga airplane pose). Return back to start position. That’s one rep.
Reps: 10-20 reps (each leg)
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