Craigs 3 minute madness

Right guys & gals
Blast your students with this. If done right it's the same effort as fighting in a ring for real. Believe me!

Everything is done in three minute rounds, with one minute (or shorter if you prefer) rest between each round.

I find general aerobic 128 bpm is fine. Good techno thumping tracks are ace for this.

After your normal warm up & stretches. Set your timer for three minutes.

Round one - full body blast

• 1 Minute - basic left jab & right crosses
• 1 Minute - crunches (30 seconds feet on floor - 30 seconds feet off of floor)
• 1 Minute - press ups (use variations in styles as you see fit)

1 Minute rest

Round two - leg attack

• 1 Minute - squat & kick (basic squat with alternate leg front kicks)
• 1 Minute - side leg raises
• 1 Minute - leg kick backs - doggies.

1 Minute rest

Round three - shoulder stress

• 1 Minute - left jab - right cross - left jab - right cross (fast)
• 1 Minute - bi lateral raises - to side (with weights)
• 1 Minute - front raises - alternate arms don't bounce the movement

1 Minute rest

Round four - aerobic agony

• 1 Minute - left front kick-left jab-right cross (count to keep pace)
• 1 Minute - right front kick-right jab-left cross (count as before)
• 1 Minute - left jab-right cross-twist left cross-twist right cross
  (first two punches go forwards - next two cross the body)

1 Minute rest

Round five - chest trama

• 1 Minute - aerobicky alternate leg raises to alternate elbow
• 1 Minute - wide arm press ups (30 seconds)-'normal press ups' (30 seconds)
• 1 Minute - dumbbell flies on a step or even on floor

1 Minute rest

Round six - mid section mangle

• 1 Minute - left front kick - knee strike right leg (make like your grabbing an attackers head)
• 1 Minute - crunchies (as you wish on variations) I suggest 20 seconds on change)
• 1 Minute - oblique crunchies (30 seconds either side)

(You get the idea whaddya want a full hour lesson plan ha ha)

Email me and tell me what ya all think
bye

With all combat classes people try to out do each other. Just watch them. I'd appreciate any feed back guys & gals

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