The Fighting Guy’s Guide To TV Time
Rob Garcia, who trains top-level boxing, MMA, and surf stars, says that the first thing he has his clients do is move their coffee table out of their living room. “Then you have all this room to workout in front of your TV.” And TV time is the best time for getting in a few extra sets. “You do 20 minutes here and 20 minutes there and it adds up.”
This workout focuses on core strength, flexibility, and increasing range of motion. Garcia says you can do 3 to 5 rounds, depending on “how long your TV show is.”
Reptiles: Start in a push-up stance. Raise your right leg off the floor and bring your knee up to your right elbow. Return it to the floor, but don’t rush. Garcia says that taking your time during this exercise is key to getting maximum payoff. Repeat on the left side. Do 10 reps on each side.
Lateral Swimming: In the plank position, bring one arm off the ground and reach it forward, down, and to the side, as if you were doing a swim stroke. Return the arm to the ground and switch. Repeat for 10 reps on each side.
Jump-Ups: Start in a push-up position and jump your knees toward your hands. Try and get as close as possible. With your feet planted, jump straight up. “This move builds range of motion which is crucial for any sport where you have to get up quickly, like surfing or MMA.” Do10 reps.
Knees to Chest: Start seated on the floor with your legs straight out in front, feet held above the floor, and your palms resting on the ground. Bring your knees into your chest, then kick them back out. It’s important to focus on both the out and the in motion, as each serves its own purpose. Do 25 reps.
Leg Raises: From the same seated position, lift and lower your legs off the ground. Ideally you should do both legs at once, though beginners may have to start with one leg at a time. Do 25 reps.
Bicycle Crunch: Put your fingertips on your ears and bring your right leg in as your left elbow reaches for it. Try to move from your abs, not by twisting your elbows forward. Do 25 reps on each side.
Traditional Crunch: Laying on your back, bring your legs off the ground, put your fingertips on your ears, and slowly curl up. Do 25, focusing on a slow, steady movement.
Hip Dip Side Plank: Start in a side plank position. Beginners should start on their elbow and forearm; advanced athletes can start on their palms. Slowly lower down until your hip just touches the ground, then raise your hip back to its starting position. Do 25 dips before switching sides.
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