Lie face down (prone) on the floor with your hands positioned slightly wider than shoulder-width apart. Raise your body up off the floor by extending your arms. Keep your body straight as you lower yourself down to the floor by bending your arms. Push your body back up until your arms are fully extended.
Tip: Add in a number of push-up variations to keep things interesting.
Why: So much metabolic conditioning focuses on the lower body. This tried and trusted bodyweight exercise, when performed at the end of a session, at high intensity and to complete failure is always a winner as it also requires core stabilisation.
Grab the ends of the rope in each hand with a neutral grip. Space your feet shoulder-width apart, with your knees bent and your torso tilted forward at the hips. Lean back slightly. With your arms slightly bent at the elbows explosively alternate your arms in an up and down motion to create a wave that runs down the length of the battling rope.
Punching bag combos
Assume a basic boxing stance – a split stance, with your dominant foot and hand at the back, your hands up in the guard position, with elbows in, hips between your feet and your knees slightly bent. Your back heel should be lifted, with your foot at a 45-degree angle, and your front foot should be at a slight angle, generally pointing towards the bag.
Use a combination of the following moves for the duration of the finisher set:
- Jab – Extend (punch) your front glove (generally your left hand for right handed people) and hit the bag.
- Cross – ‘Throw’ a cross punch from your chin guard position with your leading hand. While throwing the cross, turn your torso into the punch and pivot on your right foot (for right-handed people).
- Hook – Pivot on the heel of your leading foot. Turn through the leg and hip. As you pivot, extend your dominant arm (right arm for right-handed people) horizontally across your body. Elevate your elbow slightly as you punch.
- Knee – Raise your supporting leg (right leg for right handed people) and drive your knee into the bag as you rotate your body around.
- Kick – Raise your supporting leg (right leg for right handed people) and kick the bag as high up as possible.
By Pedro van Gaalen, Editor | Images by James Patrick | Performed by Jacob Coyle