Kick and Punch to Fitness Cardio and HITT Training: Cardio and HITT Training

Learn how to achieve your goals mentally and physically by the art of kickboxing MMA, cardio based drills and HITT training to become the person you always wanted to be CHAPTER 1 Introduction CHAPTER 2 The energy circuits THE TRAINING COMMANDMENTS OF CARDIO EXERCISE A. STRONGMAN CIRCUIT B. POWER CIRCUIT C. FIGHTER CIRCUIT D. TIRE CIRCUIT CHAPTER 3 Hurricane Training WORK-TO-REST METHOD HURRICANE BEST-TIME METHOD HURRICANE CHAPTER 4 Barbell, Dumbbell, And Kettlebell Circuits A BARBELL COMPLEXES: LOWER BODY B. BARBELL COMPLEXES: UPPER BODY C. BARBELL COMPLEXES: FULL BODY D. BARBELL COMPLEXES: 10-EXERCISE CIRCUIT E.DUMBBELL COMPLEXES: UPPER BODY F.DUMBBELL COMPLEXES: UPPER BODY G. DUMBBELL COMPLEXES: LOWER BODY A.DUMBBELL COMPLEXES: SINGLE KETTLEBELL COMPLEX 1 KETTLEBELL COMPLEX 2 KETTLEBELL COMPLEX 3 KETTLEBELL COMPLEX 4 KETTLEBELL COMPLEX 5 CHAPTER 5 BODY WEIGHT CIRCUITS A. THE CLIMBER B.THE LUNGER 1. C. THE SQUATTER D. THE JUMPER E. THE BURPER CHAPTER 6 Body Weight Circuits: 80 Reps CHAPTER 7 Body Weight Circuits: 75 Reps BODY WEIGHT CIRCUITS: PLYOMETRIC PUSHUPS BODY WEIGHT CIRCUITS: FOUR-WAY LUNGE J. BODY WEIGHT CIRCUITS: ADVANCED PUSHUPS K. BODY WEIGHT CIRCUITS: THE TRAVELER’S WORKOUT CHAPTER 8 SPECIALTY STRENGTH CIRCUITS THE DOUBLER GAUNTLETS CHAPTER 9 The hundred TFW -REP CHALLENGES CHAPTER 10 FULL-BODY HUNDRED CHALLENGE Sprint Training The five importance of sprint training A. WARRIOR’S SPRINT CIRCUITS: TECHNIQUE THE FINISHERS FINISHERS: SLED DRAGGING B. FINISHERS: PROWLER C. FINISHERS: PLATE PUSHES SLED ROUTINE FOR RECOVERY D. SLED RECOVERY WORKOUT CORE TRAINING WORKOUTS REGULAR PLANK CIRCUIT B. PUSHUP PLANK CIRCUIT C. MED BALL PLANK CIRCUIT D. ELEVATED PLANK CIRCUIT E. SWISS BALL PLANK CIRCUIT F. SIDE PLANK CIRCUIT G. ELEVATED SIDE PLANK CIRCUIT H. ADVANCED STABILIZATION CIRCUIT I. OBLIQUES CIRCUIT J. HIP FLEXOR CIRCUIT K. PARTNER CORE DRILLS CIRCUIT CHAPTER 11 Stretching Cardio Nutrition PROTEIN LEGUMES VEGETABLES FRUITS VS VEGGIES STARCHES AND WHOLE GRAINS HEALTHY FATS