Train at Home Part 2: Tsunami Workout

This workout is a little more advanced than the dumbell workout in Train at Home Part 1. Perform the following workout with the active rests listed below.

EXERCISE
Round 1: Interval Skipping (Jump Rope) for 2 min as follows
-20 sec slow pace
-20 sec medium pace
-20 sec fast pace
-repeat

Active Rest:
Medicince Ball Toe Touch for 10 reps
Dive Bomber or Judo Pushup for 10 reps
-try to execute each active rest at a slow pace

Round 2: Interval Skipping for 2 min

Active Rest:
Pike up for 10 reps
Burpees for 10 reps

Round 3: Interval Skipping for 2 min

Active Rest:
Medicine Ball Triangle Crunches for 10 reps
Medicine Ball Pushups for 10 reps

2 minute rest

Then Continue Workout with following dumbell circuit:

1. DB Swing for 10 reps
2. DB Squat and Cling for 10 reps
3. DB Row and Twist for 10 reps
4. DB Corkscrew for 10 reps

2 min rest (get your body hydrated)

1. Pullups for 8 reps

2 min rest

1. DB Curls 10 reps
2. Tricep Extensions for 10 reps
3. DB Shoulder Press for 10 reps

2 min rest

1. Straight Leg Crunches for 10 reps
2. Straight Leg Raises for 10 reps
3. Box Crunches for 10 reps

2 min rest

1. Shadowbox for 3/2min rounds

2 min rest

Finally static stretching.

This workout is for more advanced people. Before you begin this workout I recommend you start off with Train at Home Part 1 first. Also, build up your cardio by interval running and aerobic running.

Discipline is key,

Alex

The Purpose of Flow Drills

I know many of you may wonder why we review flow drills over and over again. one simple reason can answer your question: muscle memory.

What is a Flow Drill?
For those of you who have never heard of a flow drill, a flow drill is a choreographed sequence of movements that are practiced between two partners. Making every movement become an instinct which cuts the time for you to react.

SEE->PROCESS->REACT

Ultimately, flows drills will help cut your reaction time by building muscle memory.

What is Muscle Memory?
Muscle memory is a common term for neuromuscular facilitation, which is the process of the neuromuscular system memorizing motor skills.

When an active person repeatedly trains movement, often of the same activity, in an effort to stimulate the mind’s adaptation process, the outcome is to induce physiological changes which attain increased levels of accuracy through repetition. Even though the process is really brain-muscle memory or motor memory, the colloquial expression "muscle memory" is commonly used.

Individuals rely upon the mind’s ability to assimilate a given activity and adapt to the training. As the brain and muscle adapts to training, the subsequent changes are a form or representation of its muscle memory.

If you want more information on Muscle Memory, check out the Why Flow Drills section on the Champions Boxing Blog.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
--Aristotle

React Swiftly,
Alex