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

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