• High Octane Kettlebell Workout


      By Mike Simone Men's Fitness

      Fighters, regardless of fighting style, need to be machines. They've got to take hits and dish them out which just as much intensity from the start. To supplement their conditioning, many fighters will include High Octane Cardio (HOC) routines into their training. HOC is a method that typically involves body weight movements followed by some running in between - for example, do a set of push ups, run 400 meters, do 10 squats, run 400 meters. HOC is not only great for building endurance and stamina, but it also ramps up fat burning and can be used as an option to prevent workout boredom.

      We stopped by to visit Mike Stehle of Training Room Online in Avon and Point Pleasant Beach, New Jersey for one of his go-to HOC routines.

      What You Need:One Kettlebell and One Jump Rope

      The Warm-Up
      Perform one round of:
      20 rope skips or 20 jumping jacks
      10 body weight squats
      20 rope skips or jumping jacks
      10 kettlebell swings
      20 rope skips or jumping jacks
      5-10 push ups
      20 rope skips
      5 kettlebell cleans on each arm
      20 rope skips

      The High Octane Cardio Demonstration


      The High Octane Cardio Workout

      Do 30-second intervals at each station non-stop until you complete the last one, then rest for 2 minutes. This ends up being 5 minutes of work with a 2 minute rest between.

      GOAL: Complete 4-5 rounds.
      ONE >> Kettlebell swings 30 seconds
      TWO >> Jump rope or jumping jacks
      THREE >> Kettlebell push press - Right Shoulder/Left Shoulder (15 seconds on each side, or do 30 seconds on one side end then do the other side on the next round)
      FOUR >> Jump rope or jumping jacks
      FIVE >> Kettlebell goblet squat
      SIX >> Jump rope or jumping jacks
      SEVEN >> Kettlebell cleans or snatches - Right Shoulder/Left Shoulder (15 seconds on each side, or do 30 seconds on one side end then do the other side on the next round)
      EIGHT >> Jump rope or jumping jacks
      NINE >> Plank
      TEN >> Jump rope or jumping jacks
      Note: When this workout becomes to easy, increase the kettlebell weight.

      Source: http://www.mensfitness.com/training/...t-for-fighters

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