mixedfitnessarts
New member
1. Warm-up
The warm-up focuses on mobility and stretching:- Hip Circles: Feet wide, hands on hips, circle the hips forward and back to stretch the hip flexors and hamstrings.
- Shoulder Dip & Knee Push: Feet wide, drop one shoulder while pushing the opposite knee out to mobilize the spine and stretch the adductors.
- Hip Openers: Lift the knee and step out wide to increase mobility before the exercises begin.
2. Circuit 1: Track & Field Inspired (2 Rounds)
This circuit focuses on powerful, athletic movements.| Exercise | Instructions |
| Reverse Lunge to Knee Drive | Step back, lightly touch the knee to the ground, then powerfully drive the same knee up towards the chest, using your arms. Switch legs halfway through. |
| Long Jumper | Leap forward from the back of the mat, landing soft, then shuffle (patter) backwards to the start. Alternate the forward-leaping leg. Modification: replace the leap with a big step forward. |
| Sprinter's Arms | Pump your arms forward and back as if you are sprinting. Vary the stance as instructed: feet together, right foot back, left foot back. Keep elbows close to the body. |
3. Circuit 2: CrossFit Inspired (2 Rounds)
This circuit takes inspiration from common CrossFit movements.| Exercise | Instructions |
| Squat to Overhead Power | Round 1: Hands by ears, squat low, then power up and release a breath, as if throwing a ball overhead. Round 2: Keep hands behind the head throughout the movement, focusing on keeping elbows back to engage the upper back. |
| Rope Climbs | Lying on your back, imagine holding a rope and climb it as you come up into a sit-up, then slowly curl down one vertebra at a time (controlled motion). |
| Burpee | Chest to the ground, stand, and reach hands to the ears at the top. Modification: step back into the plank position instead of jumping. Focus on speed and keeping elbows close to the body. |
4. Circuit 3: Fighting Fit Style (2 Rounds)
The final circuit includes exercises inspired by MMA and boxing.| Exercise | Instructions |
| Jab, Cross, Uppercut, Uppercut | Lightly on the toes, with fists up, perform the combination. Throw the punches powerfully and pull them back quickly. |
| Side Kicks (Lateral Kicks) | Pivot on the standing foot, driving the opposite leg and arm out in a lateral kick, alternating sides. Focus on balance and extending the knee and arm. |
| Boxers Crunch | Round 1: Slowly lower down, then come up and throw two quick punches across the body. Round 2: Change to a combination of four punches at the top before slowly lowering down. |
5. Cool-down
Move straight into the cool-down to stretch out the working muscles.- Wide-Knee Child's Pose: Knees wide, sit back onto the heels, reaching fingertips forward to stretch the adductors, shoulders, and back.
- Adductor/Hamstring Stretch: Extend one leg out to the side while sitting back into the heel, then bring the toes up to deepen the stretch. Repeat on the other side.
- Kneeling Hip Flexor Stretch: Kneel with one foot forward, tuck the pelvis under, push the hips forward, and raise arms overhead to lift the chest and arch the back. Repeat on the other side.