WARM-UP

• Jump rope 3 minutes
• Max push-ups in 30 seconds
• Plank hold for 60 seconds

3 rounds of the above.  1 round consists of Jump rope, push-ups, plank.

Skill

• Study the combo that we are working in the video.  Work that combo with a partner at home holding pads (remember you don't need pads, just hold your hands out and don't punch hard). Or you can work the combo shadow boxing or on the heavy bag.  Work and rework that combo during a 2:00 min round.  Do 6 rounds with 30-second rest between rounds.
• I know some have asked for some speed bag work and drills that they could do at home so we included that as well.  Start slow on the speed bag, get your rhythm and increase the speed slowly.  Work the speed bag for 1:00 min.  Do 3 to 5 rounds with 30-second rest between rounds.
• The drill at the end work it to you get the hang of it.  Start slow until you get the rhythm and then increase speed.  Accuracy over speed.

Warm-Up
3 rounds.  Completing all exercises equals 1 round.  Then repeat 1 thru 5 for rounds 2 and 3.
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1. Plank Drags (front and back = 1 rep) 10-15 reps
2. Curtsy Lunge (left and right = 1 rep) 15 reps
3. Back Arches with or without resistance band - 10 reps
4. Weighted Stair Climb (up and down = 1 rep) 10 reps
5. 1 minute jump rope

Skill Work
6 rounds.  Each round is 3 minutes.  Heavy bag work or shadow boxing.  Follow my footwork and body movement.

GCBA Family,

​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.​

GCBA Family,

Today's workout is a cardio beast.  Focus on your technique during the drills.  

GCBA Family,

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.

Warm-Up:
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)

Work-Out:
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.

Finisher:
Follow Sarah's ab exercise seen in the video.  Do as many as you can in 45 secs for 3 rounds. 

GCBA Family,

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 info@yetimma.com 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.  

The Workout:

• 5-Min Jump Rope. If you don't have a jump rope, then shadow jump rope!  
  
• 6 3-min rounds of bag work (watch the video).  
  
• Between rounds, 1 min-jump rope  

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.