Pyramid Intervals to Blast Fast
WARNING- DO NOT ATTEMPT THIS WORKOUT UNLESS YOU CAN:
- Do 20 consecutive push-ups
- Do 20 consecutive jump squats
- Do 20 consecutive split jumps
If you don’t know what these exercises are… then DON’T do this workout… it’s very, very advanced!!
In the theme of hardcore high-intensity interval training workouts from MMA training, today is one of my new favorite routines:
- After a 5 minute warm-up period you will sprint as hard as you can for:
- 6 seconds followed by 18 seconds of rest. You will complete this for 4 reps.
- 20 seconds followed by 60 seconds rest. You will complete this 4 times.
- 40 seconds followed by 80 seconds rest. You will complete this 4 times.
- 60 seconds followed by 120 seconds rest. You will complete this 4 times.
- 10 seconds followed by 20 seconds rest. You will complete this 8 times.
- Then you complete a 5 minute cool-down
Here is an excerpt from the MMA Rockout Bootcamp Workout Manual where combat conditioning guru Mike Fry explains the method behind this madness: (more…)
