04.14.20 - At Home With Gerry - Plyometric Cardio with Heavy Bag Work

GCBA Family,
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.
Warm-Up

• 5 rounds, 2:00 min each, jump rope with 15-sec rest between rounds. 
• If you have at home a versa climber, elliptical, treadmill, etc. go hard for 1:00 min, rest 30 seconds and do for 5 rounds.  If you don’t have the equipment, no problem, run in place making sure to bring your knees high-off the ground (“High Knees”).
• 5 rounds, 8 reps per round, “Box Jumps” or “Step Ups”. If you don’t have a box or platform to jump/step up on, no problem.  Use a step in the house or do bodyweight squat jumps.

Skill

• Work all the different combos I have been showing on the heavy bag for 3 min rounds.  30 sec between round where you should be on your toes moving around.  Do 6 rounds.  Don’t have a heavy bag, no worries, shadow box.  ​

Best,
Gerry & the GCBA Team