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

4/14/2020

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

04.10.20 - At Home With Gerry - Combo's & Speed Bag Drills

4/10/2020

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.

04.06.20 - At Home With Gerry - Lesson - Hit & Don't Be Hit

4/6/2020

Warm-Up
3 rounds. Completing all exercises equals 1 round. Then repeat 1 thru 5 for rounds 2 and 3.

Plank Drags (front and back = 1 rep) 10-15 reps
Curtsy Lunge (left and right = 1 rep) 15 reps
Back Arches with or without resistance band - 10 reps
Weighted Stair Climb (up and down = 1 rep) 10 reps
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.

Day 8 - At Home with Gerry - Roadwork Day

4/1/2020

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.

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

04.10.20 - At Home With Gerry - Combo's & Speed Bag Drills

04.06.20 - At Home With Gerry - Lesson - Hit & Don't Be Hit

Day 8 - At Home with Gerry - Roadwork Day

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