Fight Training Anywhere & Anytime: Always Be Fight Ready

Training Routine #10: Fight Cardio Level Change Bodyweight Circuit with Burpees, Pull-Ups and Punch Bag

Training
September 17, 2024

Today's training routine is focused on building fight cardio using Burpees, pull-ups and a punching bag all done as a circuit.

Routine Specifics

3 Exercises:

  • Burpee to Pull-Ups
  • Standard Burpees
  • Punching Bag

Done as a circuit, which means one exercise after another until all 3 are complete. Then rest and repeat.

Sets, Reps and Rest

  • For Burpee Pull-Ups and Standard Burpees begin the first set at 10-15 reps each
  • For the punching bag, hit the bag 4x as jab > cross > jab > cross which will count as 1 rep. Do this until you hit 10x on the first set.
  • Rest between sets: 1-2 minutes
  • Repeat for 3-5 sets
  • Each additional set either match the amount of reps from previous set or drop it down 2-3 reps.

Video Breakdown

Sprawl and Brawl Cardio Program

For a complete fight cardio program you can follow, see "Sprawl and Brawl: Solo Fight Cardio Training Program". It will help you develop killer fight cardio anytime, anywhere with no equipment and only 15 min per day and 4x per week.


Fight Training From Home Programs/Courses

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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Program: Sprawl & Brawl Fight Cardio

Sprawl and Brawl: Solo Fight Cardio Training Program

Program: Fighter's Footwork

Complete Program to Developing Footwork and Moving While Striking for Fighting, MMA, Boxing, Self-Defense.

Course: Fundamental Four

Fundamental Four: The Essential 4 Punches Every Fighter Needs to Master

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