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Customized Martial Arts & Self Defense Training

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Martial arts for Warriors and the rest of us .. or finding your inner bad ass.

A Short Holiday Workout!

25 minute Impact Workout: Sticks, Mitts & Kicks!

With the holidays and family and too much great food, this seems like a good time to post one of my favorite no time and need to hit something workouts! 

You’ll each need a pair of sticks, a pair of gloves, a pair of thai pads and one pair of focus mitts between the two of you.  Each round is 4 minutes long with a 60 second rest in between. Set your timer on an interval of 30 seconds.  Round 1 you will either need the 1 minute interval or no interval at all. Rounds 2, 3 and 5 you’ll need the 30 second interval. I’ve found it’s easier to set it for 30 seconds at the outside and just ignore the bells you don’t need.

Round 1:

  • Option 1: Double Stick Siniwalli (video for your reference) Heaven - Standard - Earth - Uppercut 6 - Backhand 6: for the entire round
  • Option 2: Double stick Siniwalli and Sumbrada and Single stick sumbrada right and left

Minute 1: Heaven - Standard - Earth - Uppercut 6 - Backhand 6: Fast

Minute 2: Double stick Sumbrada

Minute 3: Single stick Sumbrada (all ranges): right hand

Minute 4: Single stick Sumbrada (all ranges): left hand

 Rounds 2 & 3: Focus Mitts & Bag Gloves (video for your reference)

 Round 2:

Partner 1: Focus mitt on right hand; Bag glove on left;

Partner 2: focus mitt on the LEFT hand and bag glove on the Right

(Left Lead)

Minute 1:  30 seconds: straight punch for straight punch, 30 seconds: uppercut for uppercut

Minute 2:  30 seconds: Hook for hook, 30 seconds: Uppercut - Cross for Uppercut - Hook

(Right Lead)

Minute 3:  30 seconds: straight punch for straight punch, 30 seconds: uppercut for uppercut

Minute 4:  30 seconds: Hook for hook, 30 seconds: Uppercut - Cross for Uppercut - Hook

Round 3:

Same as round 2 except switch hands the pad/gloves are on

Partner 1: Focus mitt on LEFT hand; Bag glove on RIGHT

Partner 2: focus mitt on the RIGHT hand and bag glove on the LEFT

 Round 4:

Thai Pads: both. Drill below for the entire round (video for your reference)

 1 R Kick - 1 R. kick

2 R Kicks - 2 R kicks

3 R. kicks- 3 R. kicks

R. kick - R. knee - R. kick

R. Knee - R. Kick - R. Knee

 Switch Legs and repeat the ladder/cycle

 Round 5:

Thai Pads: both partners (video for your reference)

  •  30 seconds: Right kick - Partner Right kicks,  30 seconds: Left kick - partner left kicks
  •  30 seconds: 2 right kicks’ - partner 2 right kicks,  30 seconds: 2 left kicks - partner 2 left kicks

 Minutes 3 & 4: 3 right kicks and 3 left kicks - partner 3 right kicks and 3 left kicks

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Diana Rathborne