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Old 02-03-2010, 09:11 AM   #2 (permalink)
rich78uk
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Join Date: Jul 2009
Posts: 101
rich78uk has a little shameless behaviour in the past
Here is a workout you could do. Try to wear the weight vest for each of the bodyweight exercises. After warming up do 30 seconds of each of these 10 exercises with no rest in between. After the 5 minute round rest for 1 minute and then repeat x3-5 rounds.
Press ups
Static plank hold
Squats
Ground and pound or punch and kick combinations depending on the type of bag you have.
Jump lunges
Burpees
Bag work same as the 3rd exercise
Close hand press ups
Bag slams (Pick the bag up from the floor and onto your shoulder before slamming it onto the floor. This depends on weight and type of bag)
Bag work same as 3rd exercise

Here are a couple of posts from my website that may be of some use. One is 45 bodyweight exercises and the other is a workout I do just using a punch bag.
http://www.resultsconditioning.com/archives/604
http://www.resultsconditioning.com/archives/578
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