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HIIT Circuit 1
Perform each exercise for 40sec followed by 20sec rest. Complete 3 rounds, resting for 3 min between rounds.
Train like Nikita
5 rounds(30sec on 20 sec rest) rest for 60s between rounds hang leg raises, hang wiper blades, pulsating lunges, roundhouse kick
L-sit thrusters
Make sure your butt does not touch the ground !
MMA Body Weight Circuit
Do 6 reps of each exercise without rest. That is one round. Rest for 2min. If you can complete this for 3 rounds move onto 8 reps, once you do 3 rounds try for 10 reps x 3 rounds.
Crow pose with leg thrusters
Jump into crow pose, hold it for a second, thrust your legs out and repeat. Needless to say, make sure you can do the basic crow pose to start with. Have fun !
Modified Dragon Flag
This is a modified version of Bruce Lee’s favorite ab exercise. When you are doing the real deal you need to keep your legs straight all the way down and all the way up. This technique is somewhat easier so I tend to pause for a sec or two when I get to about 45 […]
Whole body workout
Set your timer for 30/20sec split. Perform each exercise for 30 seconds followed by 20sec rest. For unilateral exercises do only one side (i.e. kettlebell plank, push down and sambo swing). Switch sides in the next round. Rest 60-90sec between rounds.
Muscle at any age
Additional Pressure training can build muscle and make you stronger in a shorter time then conventional training. In this video I am only using resistance band to achieve muscular failure in a short period of time.
