Today was meant to be an Enhanced Interval Training day but as I needed to catch up on a few body parts I started the day with some strength training of the calves:

Single Calf Raise: 15 reps x 3 sets

Then I did some isometrics experimentation which turned into an impromptu workout:

  • Bicep ‘Lifts’*: 5 seconds at 3 angles x 3 sets (both arms)!
  • Tricep ‘Pushes’*: As above but the triceps this time!

Then I wanted to do some core work because I was feeling a bit sloppy in that area and felt it needed some stiffening up.  So onto…

  • Sit Ups: 10 x 3 sets
  • Back Extensions: 10 x 2 sets

Those were all done in the morning and early afternoon.  I still wanted to do the Enhanced Interval work but I really wasn’t looking forward to doing a set of plain exercises.  I wanted a bit more fight in my workout.  Its at that point I remembered I have

Bas Ruttens MMA Workout

This is basically audio of Bas going through a fight training workout.  It involves a LOT of different moves, body parts, exercises and such.  I started the 30min Routine 1 thinking I’d do 10min or 15 at most.  I’d not factored in my grim determination…. the workout included:

  • Shadow Sparring (punch combos, knees, etc).
  • Push Ups.
  • Abs.
  • Neck Exercises.
  • Squat Jumps.
  • Mountain Climbers.
  • Knee Tucks.

All of these were done like a circuit workout with each done for between 10 and 60 seconds.  There were 2 full rests of 60 and 30 secs.  Other than that it was CONSTANT UNRELENTING PAIN!

When it got to 15mins I thought ‘just a bit more’.  With Bas pushing me on I managed to complete the full 30min workout.  This killer ended with the following:

1 Knee Tuck…2 Knee Tucks…3 Knee Tucks….4 Knee Tucks….5 Knee Tucks….etc….etc…10 Knee Tucks

Without rest.  After which I collapsed on the floor panting spit and sweat into the air.  This was by far the most intense workout I’d had since starting this programme but it feels like my body is being used for what it was made for.

I feel great.

* I explain these in my Exercise Anywhere page.