Workout #3

Here is Workout #3 it is a 25 minute workout with 4, 1 minute breaks and in the rest you can do some extra exercises, you can skip them. It is a great workout for the whole body.

You will need a cleared out area so you don't run into anything, the area should be about 10'x10' according to your size.

Your clothing should not resist you in any movement's, so you should wear shorts and a t-shirt.

Get lots of water in your body so you don't dehydrate yourself.

You will also need need a pair of dumbbells, choose your weight accordingly, don't choose a weight to heavy for you.

You are all ready for the workout now so you can get after the workout!

Workout Routine,

• Forward, Backward, Side to Side  (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Shoot   (1 Minute, 30 Seconds Each Stance side)
• Forward, Backward, Side to Side, Sprawl  (1 Minute, 30 Seconds Each Stance side)
• Circling  (Change Direction every 5 sec.)  (1 Minute,)

   1 Minute Rest. If you want you can do this in between
,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Rest is over,

•  Jab, Cross, Hook, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Uppercut, Hook, Rear Knee, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Hook, Cross, Hook, Rear Kick, Sprawl   (1 Minute, 30 Seconds Each Stance side)
• Jab, Cross, Hook, Rear Kick, Kick Check  (1 Minute, 30 Seconds Each Stance side)
• Jab, Round House, Side Kick  (1 Minute, 30 Seconds Each Stance side)

 1 Minute Rest

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Rest Over,

•  Jab, Cross, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Jab, Cross, Shoot  (1 Minute, 30 Seconds Each Stance side)
• Cross, Hook, Shoot, Lift, Slam  (1 Minute, 30 Seconds Each Stance side)
• Elbow, Elbow, Uchi Mata  (1 Minute, 30 Seconds Each Stance side)
• Uppercut, Hook, Sprawl  (1 Minute, 30 Seconds Each Stance side)

   1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

  Rest Over,

• Hip Escape  (1 Minute, Alternating Sides)
• Arm Bar Abs  (1 Minute, Alternating Sides)
• Kimura Sit-up  (1 Minute, Alternating Sides)
• Triangle Choke  (1 Minute, Alternating Sides)
• Sit-up to Hip Heist  (1 Minute, Alternating Sides)

  1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

   Rest Over,

• Jab, Cross, Step Off, Front Kick  (1 Minute, 30 Seconds Each Stance side)
• Standing Guard Press with Two Punches  (1 Minute, 30 Seconds Each Stance side)
• Elbow, Elbow, Knee, Level Change  (1 Minute, 30 Seconds Each Stance side)
• Jab, Front Kick, Sprawl, Knee  (1 Minute, 30 Seconds Each Stance side)
• Scramble  (1 Minute, Alternating Directions)

  1 Minute Rest,

• Squat, Kick  x4
• Knuckle Push Up with lifting arms on the ground,  x4

Workout is over!


Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.