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.
- 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)
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
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
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
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
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
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