We hope you are all doing well and keeping up the good fight. Today’s workout is a cardio driven, footwork beast. Also, a little NJ’s own Bruce Springsteen “Better Days” in the background for some additional motivation.
You don’t need any equipment, but if you have it, fantastic.
Gerry & the GCBA Team
3 rounds. Completing all exercises equals 1 round. Then repeat 1 thru 5 for rounds 2 and 3.
6 rounds. Each round is 3 minutes. Heavy bag work or shadow boxing. Follow my footwork and body movement.
Your goal should be to get a 2-4 mile run in today. Or work up to that eventually and start with just around the block. Jog at a good pace.
Today's workout is a cardio beast. Focus on your technique during the drills.
The workout today is all about the combo and making sure you are shifting your weight to generate that punching power. I found a great clip on youtube that someone was kind enough to assemble and post. Check out my movement.
3 - 3 minute rounds of skipping rope
3 - 1 minute rounds of mountain climbers (if you never have done, here is a great video: https://www.youtube.com/watch?v=NNNqFfyNxww)
5 - 2 min rounds of Shadow Boxing working the combo in the video.
5 - 3 min rounds of working the combo with a partner holding mits if you can grab a partner or on the Heavy Bag.
Follow Sarah's ab exercise seen in the video. Do as many as you can in 45 secs for 3 rounds.
It was great to see those take advantage of our free heavy bag give-a-way. We are working really hard to get you guys heavy bags for your home. If you are in need of a bag, please let us know at firstname.lastname@example.org and Subject Line: I Need a Bag.
So today, I want to begin some heavy bag work. Watch the video below and replicate the movement, function and form.
If you don't have anyone to hold mitts for you at home, mimic by shadow boxing the movement of the puncher for 6 2-minute rounds, in between rounds: After odd rounds 1,3,5) do maximum number of push-ups you can for 30 seconds. After even rounds (2,4,6) hold a plank for minimum 30 sec (if you can), try to hold as long as you can.