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Ground and Pound MMA Interval Training Workout -- 8 minutes

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Uploaded on Mar 21, 2011

I am really pumped up about this workout. It's a Ground and Pound Mixed Martial Arts Workout. We have our heavy bag on the floor. When you do the Ground and Pound on the heavy bag on the floor, there's more resistance because it can't swing.

For this home workout, you'll need a heavy bag and your Gymboss timer.

Check below for a link for the Gymboss http://www.amazon.com/gp/product/B003......

Workout Breakdown
Set your Gymboss timer Interval Timer 8 rounds of 45 sec work and 15 sec rest.
Round 1 -- Ground and Pound Straight Punches
Round 2 -- Alternating Side-to-Side Heavy Bag Pushups
Round 3 - Ground and Pound Hook Punches
Round 4 -- Burpees
Round 5 -- Ground and Pound Dropping Elbows
Round 6 -- Sit-up Punches
Round 7 - Ground and Pound "Go Hog Wild"
Round 8 -- Mountain Climbers

Post-Workout - This workout had me sore for days afterward.

To follow Sensei Rosanelli's videos and writing visit the Everyday Sensei blog at http://www.timrosanelli.blogspot.com
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