The Pit (CPT): Chelsey
Round 1: 3 sets of the following - Complete each set in 2 minutes: 1 set = 15 box jumps, 12 push-ups, 80 punches (hvy bag), 15 squats, 12 kicks (hvy bag). The faster you complete the exercises the more rest you get, if 2 min. expires and you’ve not completed, you keep going (finishing and going to the next set) with no rest.
1 min. rest
Round 2: Time Splits: 45 sec. of work/15 sec. rest of the following – box jumps, push-ups, punches, squats, kicks.
1 min rest
Round 3: 3 sets of the following in 2 min. (same drill as Round 1) - 1 set = 10 burpees, 10 ball slams (d-ball or med. ball), 10 combos on hvy bag (6 punch/2 kicks)
1 min. rest
Round 4: Time splits; 45 sec work/15 sec rest of the following – burpees, ball slams, combos on hvy bag
To make the above workout more difficult I wore a 12.5 lb wt. vest, but adding a wt. vest is optional. Referring back to yesterday’s blog about intensity, adding the wt. vest insured intensity! Also, I hope it goes without saying, always warm-up prior to your workout (2 to 5 min.) and stretch after your workout (5 min.).
Warning: Consult with your doctor before beginning the Black Belt Workouts program. Black Belt Workouts and its creator of its program and articles do not assume liability for injury or loss in connection with the exercises programs and instructions therein.
