This is a very popular fighting strength aerobics fitness plan abroad, which will help you improve your fighting level and lose fat.
Each action in this plan is done for 30 seconds. After completing three cycles of the entire set of 5 actions, rest for 1 minute and then resume. The cycle continues.
1. Battle Poppy
Warrior Burpee is actually a variation of Burpee, which is a combination of punches, push-ups, knee strikes and other movements. First, prepare to start the preparatory movements, with the left foot in front and the right foot behind, and the heel of the right foot slightly raised (it feels like a small weight); raise both hands and fists on both sides of the face.
The first action is to cross the hands and punch forward, with the left hand hitting the right front and the right hand hitting the left front; the second action is a knee strike, with the knees pushing up hard. After repeating the movements of the two feet, the third action is to immediately lie down. Go down and do a push-up, then put your feet forward before getting up, and raise your hands above your head when you jump up. An entire set of fighter burpee consists of these three movements.
2. Supine boxing
First of all, the preparatory movements show the upper body and abdomen, the preparatory movements of straightening the feet off the ground, and placing the hands behind the head. Then use the strength of the abdomen to draw your feet back. At the same time, raise your upper body and fist with your right hand. The next time you lift it, fist with your left hand, taking turns with both hands.
3. Weight-bearing boxing
In the preparatory position, the left foot is in front and the right foot is behind, with both hands raising fists on both sides of the face, showing the preparatory movements before punching. Then take a dumbbell (or other weighted object) in each hand and pump your fist forward, one hand at a time. During the process, keep the elbow of the non-punching hand close to the torso and keep the hand next to the face.
4. Lunge and kick
This action is a variation of the lunge. After completing the lunge, a front kick is added. First, prepare to start the action in a preparatory position, with the left foot in front and the right foot kneeling behind, showing a lunge. When the rear foot wants to switch back and forth, kick forward and then switch feet.
5. Squat and raise knees
In preparation, stand with your feet shoulder-width apart. If you want better results, you can hold some medium or light weights and maintain a squatting posture. Pay attention to keeping the weight on your heels and not leaning forward.
Then return your body to a standing position, and while standing up, push your knees up, imagining your knees kicking toward your chest, then squat back down and change your feet.