INTENSE HIIT LADDER WORKOUT FOR MARTIAL ARTS

This is a killer workout I learned of recently from my Boxing coach. It's called the Walkin' 25s. Here's how it works. It's a circuit with several exercises done back to back and done in a ladder format. With ladders the reps for each exercise increase by 1 with each subsequent circuit. Start with 1 and increase all the way up to 25. After every 5 sets some of the exercises change, but there are some that remain the same all the way through. You can of course change the exercises, but for the example in this post, the exercise that stay the same all the way through are Pushups and Punches. You could do any other exercise or martial arts movement. Perhaps kicks or elbow strikes for example. So here's how the workout is laid out.

CIRCUIT 1 - 1 Rep increasing to 4 Reps per exercise with each circuit

Pushups

Jumping Jacks

Punch

CIRCUIT 2 - 5 Reps increasing to 9 Reps per exercise with each circuit

Pushups

Jump Squats

Bridge Kicks

Punch

CIRCUIT 3 - 10 Reps increasing to 14 Reps per exercise with each circuit

Pushups

Burpees

Mountain Climbers

Punch

CIRCUIT 4 - 15 Reps increasing to 19 Reps per exercise with each circuit

Pushups

Hurdle Jumps

Power Hops

Chest Dips

Punch

CIRCUIT 5 - 20 Reps increasing to 25 Reps per exercise with each circuit

Pushups

Wideout (Pop Squats)

Crunches

Calf Raises

Punch (Go all out on these punches)

Obviously this is a very tough workout to do in its entirety. One alternative is to to do only 1 section of it. For example pick Circuit 3 where you could start with 10 reps and increase to 15 reps per exercise. Or you could pick Circuit 5 starting with 20 reps and building to 25 reps. Another way to use this could also be entirely as a martial arts workout using specific martial arts techniques. Here's one example using Boxing techniques, but it can of course be adapted to other martial arts styles.

Jabs

Straight Rights

Hooks

Slip to Uppercuts

Bob and Weave to Hooks

You can get very creative with it, but it's a great way to do drills and really get those techniques into your subconscious. One method of training we use in Boxing is to pivot after each technique or combo. We pivot around a clock either clockwise or counter clockwise. When we get back to the starting point, we pivot in the opposite direction. More than anything, it's a way to really get those reps in. If you start with 1 rep and build all the ay to 25, that's 325 reps for each exercise or martial arts technique in the circuit! It's a great way to get a good strength / cardio workout, martial arts workout, or both!

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