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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
Alternate kettlebell swings
Stand with your feet close together and start swinging in an alternate fashion, dipping your knees at the bottom of the swing. This is a core exercise so keep them abs switched on! Do this with light KBs.
Kettlebell swing box jump
You can use a single or double kettlebells for this exercise. I prefer double as it generates lot more momentum. Low box or a stepper is ideal. Make sure your feet land fully on the platform else you could lose balance.
L-sit thrusters
Make sure your butt does not touch the ground !
Outer swing
This is a great alternative to the classic swing. Can be useful when you have minor issues with your low back where swinging a single bell may be risky. Use a narrow stance, the rest is the same as with a standard swing except your backswing will go further behind till your arms are nearly […]
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.
Viper circuit
Front lunge Do the Ginga (Capoeira) Uppercut with a down strike Side to side lunge
