Combat Strength Training

Intermediate

  • intermediate level
  •  

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 8 activities, you'll be doing the following activities:

Dumbbell uppercuts on single leg
Sets: 3 Reps: 15

Cone hops
Sets: 3 Reps: 15

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg balance with rotation arm reach toward stance leg
Sets: 3 Reps: 15

Buttkickers
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Four quadrant hops
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 8 activities, you'll be doing the following activities:

Dumbbell uppercuts on single leg
Sets: 3 Reps: 15

Cone hops
Sets: 3 Reps: 15

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg balance with rotation arm reach toward stance leg
Sets: 3 Reps: 15

Buttkickers
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Four quadrant hops
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 8 activities, you'll be doing the following activities:

Dumbbell uppercuts on single leg
Sets: 3 Reps: 15

Cone hops
Sets: 3 Reps: 15

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg balance with rotation arm reach toward stance leg
Sets: 3 Reps: 15

Buttkickers
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Four quadrant hops
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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