Personally I hate treadmills, space hoppers and also cycling machines. However, I love Martial Arts and I personally get 90% of my cardio from martial arts training. This way I am progressing as a martial artist whilst burning fat. Win Win for anyone serious about becoming a good martial artist.
Because all of the exercise consists of the thing you love most - martial arts. Not only will it help you shred the pounds but you will also sharpen your tools (kicks, punches,elbows) become more conditioned for sparring rounds and increase your feel for distance and timing.
And best of all, the only piece of equipment that is needed is a punch bag!
Your all-round stamina will increase. Your footwork will get better. You will become stronger and faster.
- Perform this plan 4 times a week.
- Go hard or go home - train every second of each round 100% intensity and focus.
The Weight Loss By Martial Arts Program
| Exercise | Duration |
|---|---|
| Shadowboxing | 1x3 minute round |
| Rest - 30 secs | |
| Heavy bag work (kicks) | 1x2 minute round |
| Rest - 30 secs | |
| Shadowboxing for rhythm | 1x3 minute round |
| Rest - 30 secs | |
| Heavy bag work (punches) | 1x2 minute round |
| Rest - 30 secs | |
| Heavy bag work - choose a kick that needs improving | 1x2 minute round |
| Rest - 30 secs | |
| Punch Bag Combos | 1x2 minute round |
| Rest - 30 secs | |
| Shadowboxing | 1x3 minute round |
Shadowboxing – is all about imagining an opponent being aggressive, defensive and evasive. The better you get at 'seeing' an imaginary opponent, the better you will be able to work this drill. For more on shadowboxing read this shadowboxing article.
Shadowboxing for rhythm – is exactly the same as normal shadowboxing, except you are utilizing the sound of music to dictate your rhythm. You can read the full article on shadowboxing for rhythm.
Heavy bag work – In this workout plan you must perform your heavy bag work with 100% intensity for the entire duration of the round. It is very important that you attempt to make the last punch just as heavy as the last.
It is thought that one of Bruce Lee's students asked Bruce "How can I hit as hard as you?". Bruce replied by saying "If you can hit a pad for 15 minutes with each shot being as hard as the first, you will be able to hit as hard as me."
Punch bag combos – Choose a combo and work it as hard as you can for the round. Use foot work to move in and out, angle off and use keep head movement. Here are some example boxing combinations to work on a heavy bag:
- Jab, jab, cross.
- Jab, cross, lead hook.
- Hook, hook, cross.
- Hook, cross, elbow.
- Cross, straight, rear hook, lead hook, lead elbow.
You can also mix the rhythm of your combinations up, for example:
- Jab-jab, cross.
- Jab, cross-hook.
- Cross-straight lead, rear hook.
