The Pit Full Body Workout by John Hackelman (the trainer of Chuck Liddell – UFC light heavyweight champion). I converted my DVD to mp3 so I can workout on the local football pitch using my mp3 player. The Full Body workout starts off with a warm up of exercises including astride jumps, neck stretches, chain breakers, side bends and knees.
5 minutes shadowboxing with 5 sets of 30 explosive leaps and sprawls at random times during the drill.
*45 Second Water Break*
Now its time for my favourite workout “The Pit Blackjack”.
The drill involves the combination of pushups and squat thrusts.
The key to the drill is that each combination must equal 21 reps. You begin with 20 pushups and 1 squat thrust, then 19 pushups and 2 squat thrusts……This keeps going until you finish with 1 pushup and 20 squat thrusts.
*45 Second Water Break*
Triple punch drill. You get into a mid-squat position and throw 3 fast straight punches for every rep. 40 reps.
Freestyle rope jump for 45 seconds then Double Under/Sprints for 15 seconds, short break. 3 sets.
*45 Second Water Break*
Now for the Abs!
The First set involves laying flat on your back and with your arms straight over your head rising up to touch your toes and then returning to your back. 50 reps.
Second set involves placing your hands under your butt and lifting your legs up and down without touching the ground. 50 reps.
Third set, Bicycles with a 3 count per rep. 50 reps.
Fourth/Fifth set, Rustys…you get into a rowing position with your legs and back up off the ground. Again, the motion is like your rowing. 3 count per rep, 30 reps per set X 2.
Sixth set, Twists…Similar to Rustys except your twisting your body from side to side instead of front to back. 3 count per rep, 30 reps.
This concludes the Full Body Workout. Available from amazon.co.uk.
Originally posted 2009-04-19 17:09:11.
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