Jacked Up Wolverine Workout - Legs and Abs - Tuesday

The Wolverine Workout Tuesday Routine – Legs & Abs

The Quick Review on my timing for this workout:

Tues (Jan 27) = Total = 99:30min

Warm-up = 8min

Definitely feel free to break up this workout into 2-3 days or cut reps or cut sets to make it work with your schedule!

The Workout:

Circuit 1: Total = 54:30min

1st Strength Round 7min

10min Rest n MMA Practice (like Back Kicks)

2nd Strength Round 6min

10min Rest n MMA Practice 

3rd Strength Round 6min

10min Rest n MMA Practice 

4th Strength Round 5:30min

5min Rest 

22min MMA Knife Fight Combo

10min Yoga and Stretch

I did not want to do the yoga and stretching, in anyway whatsoever. But I did, cause reminded myself that my limbs and what-not would feel better for it.

THE JACKED UP WOLVERINE WORKOUT - legs and abs

8min Tabata Cardio Warm-Up: 8 Rounds of 50 sec Hard, 10 sec Rest

Do:

Jump Rope

Skaters

Row (15lbs)

KB Swing (30lbs)

Repeat

Circuit [Do 4 sets]:

12 Reps Hanging Leg Raises (or Lying Down Leg Raises)

10 Reps Plank-ups

10 Reps Back Squat (two 20lbs dumbbells)

10 Reps Front Squat (two 20lbs dumbbells)

10 Reps Lunge (5 each side)

14 Reps Weighted Calf Raise (20lbs dumbbells)

10 Reps Hanging Knee Raises (or Resisted Frog Press)

10 Reps Decline Resisted Sit-Ups (or Weighted V-Ups - w/20lb dumbbell)

5min Rest

5min MMA [1st Back Kick, 2nd (R.Dagger & L. Flipped Knife) R. Back Kick to R. Reverse Elbow to L. Overhead-Hammer, 3rd add duck (to front BG) to L. Overhead-Forearm Block to R. Uppercut-Dagger]

5min Rest (only after completing 4sets, rest before the long cardio)

The MMA (Cardio) Workout For Tuesday = total of 22min

22min Fight Combo: Three-Sided MMA Knife Fight w/5 Bad Guys

          Starting Stance: L. Front Stance with Knife in back right Hand

          Combo: to 1st BG (in front) L. Overhead Forearm Block to R. Knife Uppercut & Front Kick

                        to 2nd BG (behind) R. Reverse Knife-Hammer Block, & R. Side Kick & R. Knife-Hammer Strike and L. Overhead-Hammer Strike 

                        to 3rd BG (in front) L. Side Kick & L. Elbow Strike & R. Hammer 

                        to 4th BG (in L. Behind) R. Flip Knife in R. Hand to Backwards Jab and Back Kick

                        to 5th BG (behind) R. Reverse Knife-Hammer Strike, R. Side Kick, L. Roundhouse to 2 L. Elbow Strikes to R. Overhead Hammer-Knife Strike