I have it and yes it does push the pace faster then I normally would on my own. This is a tough conditioning exercise that will really get your heart rate up. In the world of Mixed Martial Arts and Ultimate Fighting Championship, Bas Rutten is a bit of a legend. Run back and forth as many times as you can in 50 seconds. Make sure the movement comes from your hips, not from your shoulders. This helps develop powerful hips to stop takedowns. If you're wondering if I'm him or his spokesperson, good.
For an extra challenge, make these jumping squats by bringing your knees to your chest. Have not used this one much. Of course you can improvise if you get bored. Keep your feet together and immediately push off the ground each time. Jumps Over Bag or Shield Jump over a bag or a shield laying on the floor without hopping or double jumping in between.
I've been using Bas' boxing workout for so long I know what combination is coming next. The workout is pretty straightforward. If you can get a bag, that is better. The difference in the 4 workouts is what you do. Use your core and some momentum to hop your back off of the floor. He traveled the globe and trained in Japan throughout the 1990's. This is great for arm bars and triangle choke attempts for guard, plus it's a tough ab exercise.
Build up to multiple kicks per side before switching. Thats all they are is him giving you shadow boxing instructions. Your videos will display in this area on this page once you have purchased it. This movement mirrors how you punch. For the workout, perform each move for 50 seconds and rest for 10 seconds in between each move.
Kettlebell Swings Keep your arms straight as you swing the kettlebell. Shadow boxing was alright, as a warm up. This move is great at preparing your for takedown defense and building your core. They basically are a 1, 2, 3, or 4 combo. Muay Thai - Kick or knee after every combo.
Hitting the bag was great, but having someone hold the mits for you allowed for some defensive stuff too. Bicep Curls Rutten likes to do his bicep curls holding a kettlebell, but says you can use any kind of weights accessible to you. Please come back to this page and they will display below. Protect your phone with this custom signed case by Bas. Do this alternating on each side.
. Catch it, lift it back up, and repeat as many times as you can for 50 seconds. But unlike Bas' boxing workout, he'll also call out slips, ducks, and blocks and every combination is generated randomly. Start twisting your upper body side to side with explosive power and speed while keeping your head and lower body perfectly still. Or at least not as well as it could be. Its pretty easy to follow and will push your pace hard. Slam Ball Lift the ball above your head and slam it down to the ground.
The 12-move circuit is decidedly difficult—even for seasoned pros like Rutten. Flexible, yet protective wrestling gloves that are amazingly secure on your hands. Rutten has accumulated 105,445 followers on his Twitter account. Just trust that I'm not, I guess. And here is the link to the torrent where you can download the entire program. Heres the link to the retail website for some information: Heres a video of some random person doing one of the workouts on youtube. He explains all of the combos at the beginning I believe.
As you approach the marker each time, slow down to tap the ground. You can also set the level number of moves per combo , intensity, rounds, round length, rest length, and when the bell rings upcoming and end of round. I have shadow boxed and hit the bag but I have never had someone hold pads for it. Twists Rutten developed this move himself to work the core muscles. So I dont see how its really complicated.