Why have bread when you can have a schadenfreude

JUST A SENTENSE

This is my claim sentence. 

EXTREME WORKOUT FOR MARTIAL MACHINERY

 20sec. on the box jumps or another surface

20sec. front swing with dumbbell

20sec. crunches with your feet and hands

 
 
20sec. dial

 
 













20sec. plank

 
 










20sec. barpi

 20sec. modified pushups at speed

 
 













20sec. Russian twist

 20sec. to the modified dialed beard from Incline

 rest - 2min.

Make the workout 3 times.

MMA WORKOUT OF Randy Couture

Do all these exercises without pushing the lever for best effect:

Rowing with traction x8
Lift the lever up to the chin x8 
Shoulder press x8
Bending a rod x8
Attacks on each leg x8
Crouch and push the lever x8 
Dead lift x8

After you do the above exercises make you one minute rest. Make up to 6 sets of upper plexus or less, depending on when it will start you sick. This workout will help you get stronger muscles for grappling and wrestling and increasing endurance. Watch for proper execution of the exercises, or may be injured. 

THIS IS WHAT I MEAN - http://www.dailymotion.com/video/x27krr_team-quest-grappling-workout_sport?start=2#.UPL23vIeDYU

Workout "Armagedon"

Do the workout once a week, leaving her two days rest between her and other physical exercises.Make a  series " a " rest, then one set " b "until all repetitions and sets are completed. Start with a nice warm up all the joints, tendons and muscles. Once you have warmed nice with lighter weight, start the workout.
 Time Required: 30 minutes

1. Dead lift

 Stand slightly crouched over the lever as you set foot feet at shoulder width. Bring the lever and hold hands outside the knees. Keep your back straight and have their feet firmly on the ground with his heels. Lift the lever near your Pishtane and then stand up fully straightening the legs. Return the same way.
For example, if your maximum is 120 kg, put on a 20-seater, two 10-s and two 5's on each side. Make one repetition and then remove the lightest weight that must be placed at the end. Then do 5 reps. Take the next disc and do 5 reps. Continue this procedure until only two remain 20 kilo disc lever. Then do as much reps as you can. Do not rest between sets more than is necessary for removal of disc time.

 2 a) Push-ups

 
Series: 5 of 20 (100 total for this exercise) 
Do 20 push-ups. Then immediately switch to the side pulling the dumbbell shoulder. Alternate between both series and exercises until you have finished all the series and repetitions of this group.

2 b) The dissolution of the rear shoulder dumbbell

 
Series: 5 of 20 (100 total for this exercise)

Hold one dumbbell in each hand and leaned slightly forward with your torso becomes almost parallel to the ground. Squeeze the rear shoulder muscles to each other and lift the dumbbells up to 90 degrees. If you stay during the exercise to catch your breath, do it until the dumbbells are below starting position. Do 20 repetitions and immediately return to pushups.

  3 a) Recruitment

 
Series: 10
Stand against the clock with a second arrow. Hold the lever to grip with the width of the shoulders. When the arrow seconds on the clock against you pass number 12 naprvete maximum number of calls. Immediately start making attacks with a jump in place while the arrow did not pass again through 12 (until 1 minute passes). Rest one minute.

 3 b) Аttacks with a jump spot

 
Series: 10

Start position attacked by your rear knee almost touches the floor and the front does not go to the fingertips. Jump as high in the air and change the position of the legs. Ground with the other foot in front and make the next jump immediately to change feet.

3 exercises with medical ball

1. Lateral  throwing
 Load: abs
Why: This dynamic exercise load fast muscle fibers to get a strong torso.
How: Take the medicine ball over your head. Drop down strongly on one side, hold it when bounced and repeat on other side.

2. Push-ups on a medicine ball
Load: chest, triceps, torso
Why: With this exercise building not only coordination but also the strength in the upper body.
How: Start pushup position, with one hand on the ground and the other on the medicine ball. Make pushup down and change hands. Replace every execution of the pushup.

3. Folding legs with two medicine balls
Load: rear thigh and torso
Why: It uses two medicine balls to train coordination and stability of the whole body.
How: Lie on the floor on your back and put two medicine balls under each foot. With legs slide them, bending them at the knees, so come in your feet, lifting your pelvis up.

Carved to perfection your upper body using Tabata method

Total duration of training: 23 minutes
Structure: Cardio warm-up (3 minutes) + real part (20 minutes)
Number of rounds: 2
 Cardio warm-up:
1. High lift knee to opposite elbow (1 minute)

2. Tap Jacks (1 minute) 

3. Side attacks touch the ground (1 minute)

The main part
1. Bitcepsovo folding dumbbells - 20 seconds

 

Rest - 10 seconds 
Bitcepsovo fold - 20 seconds 
Rest - 10 seconds 
Bitcepsovo fold - 20 seconds 
Rest - 10 seconds




2. Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds

 

Rest - 10 seconds 
Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds 
Rest - 10 seconds 
Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds 
Rest - 10 seconds
 
3. Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 




4. Flaysove with dumbbells for chest bench press - 20 seconds

Rest - 10 seconds 
Flaysove with dumbbells for chest bench press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells for chest bench press - 20 seconds 
Rest - 10 seconds
  

5. Pulouvar with dumbbells - 20 seconds

Rest - 10 seconds 
Pulouvar with dumbbells - 20 seconds 
Rest - 10 seconds 
Pulouvar with dumbbells - 20 seconds 
Rest - 10 seconds

 

6. Press with dumbbells over head standing - 20 seconds

Rest - 10 seconds 
Press with dumbbells over head standing - 20 seconds 
Rest - 10 seconds 
Press with dumbbells over head standing - 20 seconds 
Rest - 10 seconds

Repeat one more time (to make a total of two rounds) this sequence of exercises. 






 Тhis is the all workout :