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Originally Posted by georgie Ross Enamait is friggin inspiring.......i love his conditioning ideas and methods......so this HIIT method is similar? im gonna give this a go cuz running is destroying my knees and strength levels....have any of you guys ordered his books? what are they like? im thinkin about checkin them out.......16min to better cardio eh? sounds awesome...thanx Screamtruth  |
Yeah, his books are good...............and his methods...man, hardcore!
I did a Tabata routine last night for a workout...
This is how I structure mine:
The entire set is 16 minutes, 32@30 second rounds.
I do mine in groups:
I start with two 3 minute rounds shadowboxing to loosen up.......
Rounds 1 to 8: Punchouts on the bag, hard and as fast as I can for the entire 20 seconds
Rounds 9 to 16: Skip knees on my teardrop bag, hard and fast....remember not to compromise form....I pretend it is a bout and throw them like a finisher.
Rounds 17 to 24: Alternate rounds of burpees and speed rope. Sometimes in lieu of the rope I will do jumping jacks, military style. Check out Ross's website for the description of these.
Rounds 24 to 32: Thai round kicks, as many as I can throw, and I work head down, kicking high to the head, then to the bdy, then legs.
At the completion, I'll rest 3 minutes and do 8 rounds for the gut.
I finish off with a cooldown round of shadowboxing and then stretch.
Now, my routine is for Thai boxing, but you can alter a few for the boxing. Instead of the knees and kicks you can add rounds of hooks, uppercuts, slips, or elbows for the Thai fighters. Also, this routine is great with a focus mitt partner instead of just the bag.
Scream