Try the SKI HAT 12 min. CHALLENGE.......

[Jesus Is Lord]

For all of you dudes who don't have much time or for those of you who THINK that they have the stamina it takes to be a boxer, check out this simple routine. Better yet just try it and see how far you get. It's called "25s" and you have 12 minutes to complete 4 rounds (3 minutes per round just like boxing) with no weights.



25- ATG Squats
25- crunches or sit ups
25- push ups
25- bicycle crunches (25 on each side)

Now the object is to do them as FAST as you can. The aim is to do each round before 3 minutes so that you can get rest. Example, if you complete 25x4 in 2 minutes, you can rest until the next round starts OR you can keep going to finish
all 4 rounds before 12 minutes. If you can do 12 sets in 12 rounds......you are a master.

Bicycle crunches :

 

[Malta]

*Realizes by this workout my nikka Ski did 30 years in Sing Sing*
*Plans not to diss him*


I'll give it a try, been moving away from weights now.

 

[YouMadd?]

One exercise is one round or is doing one set of each exercise a round? I feel like I am making this more difficult than it needs to be

EDIT: Nevermind I get it... One round is is a set of each exercise in 3 minutes and you do it 4 times.... Im gonna try this tonight...

 

[Jesus Is Lord]

One exercise is one round or is doing one set of each exercise a round? I feel like I am making this more difficult than it needs to be

EDIT: Nevermind I get it... One round is is a set of each exercise in 3 minutes and you do it 4 times.... Im gonna try this tonight...

Basically try to do 4 rounds in 12 minutes. Set your clock for 12 minutes and rock out.

 

[Jesus Is Lord]

*Realizes by this workout my nikka Ski did 30 years in Sing Sing*
*Plans not to diss him*


I'll give it a try, been moving away from weights now.

I have more like these if needed. No weights and your stamina as a whole will be like

 

[YouMadd?]

Basically try to do 4 rounds in 12 minutes. Set your clock for 12 minutes and rock out.

Good shyt... Im assuming this gets you somewhat cut up too if done consistently?

 

[Akata Man Bromo]

What are ATG squats breh

 

[Jesus Is Lord]

Good shyt... Im assuming this gets you somewhat cut up too if done consistently?

That's an understatement, you do this routine to exhaustion 3-4 times a week, you will drop weight, increase your stamina, strength and your mentality.

We use this as an warm up before sparring.

 

[Jesus Is Lord]

What are ATG squats breh

It means when you squat, take your Ass To the Ground. ATG squats will leave you like when you get the hang of them. Mild Ocean.

 

[killacal]

What are ATG squats breh

ass to ground

 

[Akata Man Bromo]

It means when you squat, take your Ass To the Ground. ATG squats will leave you like when you get the hang of them. Mild Ocean.

so this is with no weights? and does your ass literally touch the ground?

 

[killacal]

Knocked my 1st set out in 2 mins

Had 2 done by 5 mins then cut back on the break time

Finished in 10:42 struggled real hard with the push ups I did chest today and did 3 sets of push ups till collapse.

Im gonna stick to this I need muscle endurance

@ski Hat

 

[semtex]

bicycle crunches will light you up

 

[Mowgli]

This is like a component of our bjj warmup. Cept add 5 to the first 3 items. Add 20 mountain climbers, 20 triangles, 25 jumping jacks, 25 jiujitsu jumping jacks, 10 sprawling jumps, and a bunch of other shyt i cant write. Takes about 15 minutes- 20 minutes total. Will give you a body like nikkas in Spartacus.

 

[YouMadd?]

Just did this at the gym... I think Im gonna add some of Mowgli's exercises to it..... Im loving this shyt...