FUNK TWO-FOUR WORKOUT METHOD

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This is a workout training protocol that I have created to help myself and MMA athletes with conditioning and fitness enthusiasts that want to burn fat and lose weight quickly.  It is a High Intensity Interval Training – HIIT method of conditioning that is quick and effective. 

DEMO 

[youtube]http://www.youtube.com/watch?v=1J0xG2GQwSs&hd=1[/youtube] 

INSTRUCTION 

[youtube]http://www.youtube.com/watch?v=ycOIaDNJkVE&hd=1[/youtube] 

FIVE FINGER MMA WORKOUT

4 Exercises 

30 seconds of intense exercise followed by 15 seconds of rest (30-15 intervals) 

Perform 6 rounds of the 30-15 interval per exercise. 

You must complete all rounds before moving on to the next exercise 

Total 24 Rounds – Workout Time: 18 minutes 

 EXERCISES – Complete each exercise for 6 rounds of 30-15 interval before moving to the next exercise. 

1. ALTERNATE ONE ARM KETTLEBELL SWINGS – 24 KG -use heavy weight
2. MEDICINE BALL PLYO PUSHUPS TO JUMP SQUATS – 12 pound ball 
3. BRAZILIAN JUI JITSU KICK UPS
4. BATTLING ROPES – You can use different grip types and perform small or explosive movements.

GOOD LUCK! 

FUNK TWO-FOUR WORKOUT METHOD  

The method is four exercises. Each exercise you complete 30 seconds of high intensity training followed by 15 seconds of rest. Perform one exercise for 6 complete intervals and then move to the next exercise until you complete a total of 24 rounds (4 exercises)  

Sample Funk Two Four Method Workout 

Pushups for 30 seconds – rest for 15 seconds – repeat for 6 sets 

Bodyweight Squats for 30 seconds – rest for 15  seconds – repeat for 6 sets 

Plank to Side Alternate Raise for 30 seconds – rest for 15 seconds – repeat for 6 sets 

Burpees for 30 seconds – rest for 15 seconds – repeat for 6 sets 

Total 24 Reps – Workout Time – 18 minutes 

 Performing this method 3 times a week would be similar to performing 5 days of steady state cardio (50-70% VO2 max) for 1 hour each day.    

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