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Training Routine #5: Tire Flips to Jump Squats on Tire Cardio Circuit

April 11, 2023

Tire flips give you a way to use brute strength of picking up something heavy from the ground using your body as leverage then pushing it away from you.

Tire flips work your entire body - legs, back, shoulders, arms and grip.

In this 2 exercise circuit, start with tire flips then go right into jump squats onto a tire. Do this for reps but could also be done for time.

Remember, there are no breaks in between each exercise. You do them back to back then once the circuit is complete, you rest for 1-2 minutes.

Number of reps per set should be near failure but not to failure.

Next set either do the same amount of reps few less. So if you did 10x tire flips on your first set, do 10x or drop to 9 or 8x. Same for jump squats.

You basically need to be pushing yourself to near failure, shy 1-2 reps.

1-2 minute rest is your recovery time. Breathe in your nose, out your mouth and recover. Once the time is up you have to get back to do another set.

Do 3-5 rounds/sets.

The Cardio Circuit is:

  • Tire flips for reps
  • Tire jump squat for reps
  • Each set number of reps should be done to near failure but not to failure
  • Rest 1-2 minutes
  • Repeat 3-5x

If you want to see more Fight Training Routines, see this list.

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Fight Training From Home Programs/Courses

Whether you are a professional or a beginner, you'll be spending majority of your life training solo (from home or on the road). Working on technique, drilling, developing strength and cardio. I've been training all my life. Here are some of the best programs and courses to start or continue fight training from home.


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