Cool Down

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Team Xplore
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d8fitness.com

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Team Xplore
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Productfilm by HDkreativ for Misogi Pro.
Shot and edited by HDkreativ Filmproduction.
Licensed Music

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Team Xplore
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Some of the plyometric and calisthenic exercises I usually throw into my workouts. This workout is structured as a circuit with short rests for stretching. 3 Rounds with some miscellaneous exercises here and there.

24 Hour Fitness in San Francisco, CA - October 12, 2008

Exercises are listed as follows:

Round 1:
Reverse Crunch x 10
Reverse Crunch Extensions x 10
Circular Straddle Kick Ups x 10
Extensions to Kick Ups x 10
Medicine Ball Side Pass Bicycles x 60
Sitting Straddle Stretch (Front)
Sitting Straddle Stretch (Left)
Sitting Straddle Stretch (Right)
Pulsing Push Ups x 20
Left Forward Lunge Stretch
Right Forward Lunge Stretch
Downward Dog Calves/Achilles Stretch
Single Leg Box Press Jumps (Right Leg) x 15
Single Leg Box Press Jumps (Left Leg) x 15
Front Bar Stretch (Left Leg)
Front Bar Stretch (Right Leg)
Side Bar Stretch (Left Leg)
Side Bar Stretch (Right Leg)
Pulling Quad Stretch From Standing (Left Leg)
Pulling Quad Stretch From Standing (

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My personal training client Karen Getting a boxing workout in Brooklyn, NY

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Team Xplore
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Personal fitness trainer Viktoria Telek demos a great full-body workout using the cardio strike bag.

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Team Xplore
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Here is a High Intensity Interval Training (HIIT) Workout you can do at home.

Rather than focusing on respiratory endurance, HIIT workouts like this one take advantage of the after-burn effect (EPOC) to burn calories quickly.

Each exercise runs for 30 seconds, with 10 second breaks in between

Exercises:
1. Warmup (0:10)
2. Squat Jumps (3:13)
3. Burpee Exercise (3:45)
4. Jumping Jacks (4:50)
5. Mountain Climber (5:40)
6. Repeat 2-5 (starting at 3:13) for 10-15 minutes
7. Stretch out muscles

If you are not used to intense interval workouts, you might want to take longer breaks in between by pausing the video.

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Team Xplore
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Cage fighters over at serioustrainer.com/services/mma-conditioning/ Fitness Mechanix during the fitness conditioning phase of the workout before hitting the mats and rolling.

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Cage Fitness is a complete fitness system that is based on the structure of a championship mixed martial arts bout. What this means is that Cage Fitness will give you a total body workout over 5 – 5 minute rounds. The key elements that Cage Fitness focuses on are endurance, strength, power, and core. This is accomplished through our 5 round fitness system. The rounds are broken up into the following categories: Warm Up, Upper Body, Lower Body, Combo Round, Cool Down/Core.

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