Active Rest

Ogre Chops


Wide stance, bent knees, chest up, move the weight athletically.


Punches From The Guard


From the jujitsu guard, punch upward as quickly as possible.


Ski Jumps


Keep weight on the forefoot, lightly move like an Olympic skier.


Small Ball Athletic Reaction


Stay low, on your forefeet, react to the bounce of the ball


Sprawls and Punches


Drop to belly, pop up and throw 3 quick punches.


Sprawls and Kicks


Drop to belly, pop up and alternate front kicks each time.


Small Ball Balance Toss


Playing catch with yourself can build core strength!


TRX Burpees


Single leg in foot cradle. Fight to remain in control!


TRX MMA Burpees


Advanced movement, first master the burpees!


TRX Mountain Climbers


Elongate each leg each rep for complete range of motion.


TRX Launchers


Compact yourself at the start of this movement, then explode up and out, using the TRX for control.


TRX Switch Jumps


Use arms in handles for stabilization and support.


Bunny Hops


Keep weight on the forefoot, bouncing quickly and lightly.


Dumbbell Knee Strikes


Light Dumbbells, alternating knees.


5 Cone Drill


A great way to train your agility, quickness, and energy systems.


Froggy Push-Ups


Don’t worry about extension in this “active rest” movement, yor are pushing the engine to move quickly.


Heavy Ball Slams


Reach as high as you can, on your toes, then explode downward with all your might. But beware the bounceback- don’t throw it back toward your face!


Single-Leg Burpees


A great challenge- make sure you alternate legs equally.


Ball Toe Taps


Normally done with a soccer ball, or course…


Burpees


Try not to “travel” while doing burpees- stay in one spot!


Push-Up Leg Switchers


Switch legs simultaneously, great dynamic stretch too.


Chair Jumpovers


Make sure your chair is body weight worthy FIRST!


5 Cone Drill


A great way to train your agility, quickness, and energy systems.


Donkey Kicks


Taxing a lot of your muscle groups simultaneously will fatigue you quickly!


Jump Rope


One of the best conditioning exercises that you can do anywhere. Develop your coordination and rhythm to master new skipping patterns.


Jumping Jacks


Think of all the muscles that are moving while you’re performing these. To get the most bang for your buck, extend your range of motion.


Kick Through


A movement that taxes many systems of the body, fatigues you quickly!


Surprise


=)


Mountain Climbers


A fast burn for the core, while pushing you metabolic system.


Step Ups


Get creative with different step patterns, useful since you can find a step anywhere.


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