WOD: MMA SERIES (WORKOUT 2/50) -INTERVAL RUNNING + CORE WORKOUT # 1-

13 Dec

NOTE:  

I AM USING THE BOOK “INFINITE INTENSITY” BY ROSS ENAMAIT AS A TEMPLATE FOR THIS WORKOUT….. CLICK HERE TO SEE THE BOOK 

THE WORKOUT:

INTERVAL RUNNING 

  • 4 X 400 METER OR 3 MIN ON TREADMILL 
REST MAX: 90 SECONDS 
  • 4 X 50 METER (I USED PARKING LOT OUTSIDE GYM) 
REST MAX: JOG BACK TO START LINE

………………………..REST 5 MIN……………………………….

CORE WORKOUT 1:

  • FLAG OR LEG RAISE…………….  X 5 REPS
  • DUMBBELL SIDE BEND …………X 6 REPS (PER SIDE)
  • SUPERMANS……………………………X 15 REPS
  • SEATED PLATE TWISTS ………….X 16 (8 PER SIDE)
GO THROUGH ALL EXERCISES BACK TO BACK WITHOUT REST… THIS COUNTS AS ONE ROUND…. COMPLETE 3-5 ROUNDS TOTAL RESTING NO MORE THAN 60 (S)

VIDEO LINKS:

RESULTS:

  • THE 4 X 400 METER RUN WAS TOUGH I DID 8.5 SPEED AND 3.0 INCLINE
  • I USED 70 LB DUMBBELL FOR SIDE BENDS AND 35 PLATE FOR TWISTS
  • QUICK AND EFFECTIVE CARDIO AND CORE WORKOUT
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