High Octane Cardio

[Sumadinac]

The HOC-Jump rope cocktail is a great combination for combat athletes or really any athlete for that matter. In addition, studies show that jump roping is much easier on the knees than jogging and much more effective for building up cardio and muscular endurance. Also, jump roping can be done just about anywhere making it more time friendly that going to a track field. Here is the program:


Jump rope for one minute
Ten one arm dumbbell swings with each arm
Jump rope for one minute
Ten one arm dumbbells snatches with each arm
Jump rope for one minute
Ten one arm dumbbell clean and jerks with each arm
As a beginner, start off with five to ten rounds of each. One round is one set of jump roping and one set of a ballistic dumbbell exercise. Once you can do ten rounds, increase the jump roping periods to two minutes.

This combination will get you in shape faster than any other form of HOC. If you are a boxer, then stick to punching the bag. However, if you have a martial arts background, then feel free to through in some kicks and knees for a full body workout. Here is how the program works:


One minute round on the heavy bag
Ten dumbbell snatches
One minute round on the heavy bag
Ten dumbbell swings
One minute round on the heavy bag
Ten dumbbell Clean and jerks

Have a goal of five to ten rounds as a beginner. As you get more proficient, increase the heavy bag rounds to two minutes and do ten sets.