Minute Drill 2 4 Minute Drill

• 30 seconds x Burpees

• 1 minute of Dumbbell Swings (30 seconds each arm)

• 30 seconds of all out punching with 3-5 pound hand weights

• 30 seconds x Burpees

• 1 minute of Dumbbell Swings (30 seconds each arm)

• 30 seconds of all out punching with 3-5 pound hand weights

Minute Drill #2 is one of the BEST conditioning drills that you will ever perform. In this drill I have introduced a weight training exercise that is not illustrated in The Underground Guide. I have provided illustrations and a description of the Dumbbell Swing on the next page.

Due to the intense nature of this routine, it may be difficult to keep track of time. I recommend wearing a sport wristwatch that has a digital timer. I purchased an inexpensive wristwatch for less than $10, which I can use to track interval times and minute drill routines. You can also estimate time by counting repetitions for each exercise. You should average approximately 10-12 full Burpees in 30 seconds and approximately 12 Dumbbell Swings per arm in 1 minute.

During the 30-second portion of all out punching with light dumbbells in hand, you should throw straight punches throughout the duration of the drill. Focus on throwing a non-stop combination of left jab - straight right hand - left jab -straight right hand, etc. Use small hand weights between 3 and 5 pounds. Focus on SPEED throughout the 30-second time period.

Below is an illustration and description of the Dumbbell Swing taken from my latest book Medicine Ball Training and Then Some... This dumbbell exercise is one of the best. It will strengthen your shoulders, back, arms, and legs.

Dumbbell Swing - Bend at the waist with back straight and knees close to parallel. The dumbbell will hang between legs. Swing the dumbbell overhead while standing up. This exercise will condition the entire body. Work both arms.

I highly recommend Minute Drill #2 if you are looking for an intense conditioning routine that can be completely in less than 20 minutes. This conditioning drill will blow away any traditional "roadwork" routine that you may have used for conditioning in the past. Give it a try!

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