Day 1 - Cardio Fitness Challenge
What’s up Aqua Training Bag Training community? I’m Coach Dan Palacios. Welcome to Aqua Training Bag Training Systems.
We’re going to talk about our 5x5 Fitness Challenge today and the first day of the challenge, our cardiovascular workout. This is a great way to get that heart pumping, get that blood moving through your body, heat it up, and get a fantastic sweat going without overdoing it. Cardiovascular is one of the main pillars of our fitness program, making sure that our heart is strong and we get plenty of blood moving to all those muscles, so that we can achieve our goals as quickly and efficiently as possible. This isn’t about high, high intensity cardio. We’re going to have some intervals of high intensity and some intervals of cool down. But more importantly, we’re going to try to keep moving and build some cardiovascular endurance. We’re going to throw all of our basic punches, jabs, cross, hooks, and uppercuts. And make sure that we get our technique under control throughout the entire workout. It’s going to be a simple workout, of 30 seconds on, 30 seconds off. Make sure to take time to breathe and recover. And also make sure that your bag is properly filled as well as resting at about shoulder height here. Let’s get ready to take on our 5x5 Fitness Challenge with a cardiovascular workout, here on Aqua Training Bag Training Systems. Let’s get to work.
All right, so let’s get that heart rate cranking a little bit here with just some basic punches. We’re going to throw a jab cross combo 10 times, and then we’re going to move into a hook uppercut combo 10 times, just to get the heart pumping and get those arms flying. We’re here.
If you’re a righty, your left foot is forward. If you’re a lefty, your right foot is forward, and we’re going to throw with that lead hand first as our jab. I’m a righty, so I’m going left foot forward. Here we go. We’re going jab cross, jab cross, jab cross, jab cross, jab cross, jab cross, jab cross, jab cross. Nice and easy for 10, not digging into the bag too hard. Now, let’s go into our cross hook. That’s going to be a right hook, right hook, right hook, right hook, right hook, right hook, right hook. Nice and easy. I can already feel that heart rate coming up. Let’s put it all together now with a four punch combo. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Take a little bit of time to breathe here. Breathe in through the nose deep. Hold for a moment. Out through the nose, deep. Let’s go right back to our jab cross combo. Here we go. One, two. One, two. One, two. One, two. One, two. One, two. One, two. One, two. One, two. One, two. Here we go. Cross hook. Cross hook. Cross hook. Cross hook. Cross hook. Cross hook. Cross hook. Cross hook. Cross hook. All right. Four punch combo coming at you. Let’s go, keep it up. One, two, three, four. One, two, three, four. One, two, three, four. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. That does it for a solid warmup. Let’s get ready to take on a full workout here. Check it out.
Round 1: Getting the heart rate up
For this simple cardio workout, we’re just going to cover jumping jacks, jogging in place, and hitting that four punch combo to cover all of our basis for keeping the heart rate up. We do this for about five or six rounds.
We’re going to have a great half hour to 20-minute workout, including stretching and just cooling down after the workout. Nice and easy does it. We’re going to do a few exercises to get the heart rate up without hitting the bag, and then put some combos together on the bag to really get that blood pumping and get a nice base for our cardiovascular strength. Nice and simple, we’re just going to jog it in place. Staying on the balls of feet, moving light and easy, for about 10 seconds. Keep it on the balls of the feet, stay on the toes, stay athletic. Get that heart rate pumping. We want to make really sure that we get that blood moving and keep that heart rate at a nice comfortable zone until we start hitting our intervals. The distinction for heartrate work is can you or can you not carry a conversation. Are we in the 150s, 160s, where we can’t talk? Or are we staying, cruising in the 120s, 130s, where we’re burning some fat and getting that blood moving, building up a good sweat. We want to recover there and come back to it with a strong interval. Now we’re going to go into jumping jacks, right here. Keep those jumping jacks going. Heart rate’s pumping. Slow is smooth, smooth is fast. And slow and steady wins the race, until it’s time to go hard. Then, we grind it out and make it work. Aqua Training Bag System all day. All right, let’s through our four punch combo here, here we go. One, two, three, four. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. One, two, three, four. Let’s do three more. Two, three, four. Nice.
Round 2: Getting back to the bag
Let’s get into round 2 here. Check it out, here we go. We’re jogging in place. Nice and easy. Let’s keep that going for about 30 seconds, get the heart rate up. Allow the body to stay loose and just get that blood pumping. Here we go. We’re going into jumping jacks. One, two, three, four. Staying on the toes. Nice and easy on the feet. Don’t put too much pressure on your knees. Let your whole body work together and just keep moving.
Let’s hit our four punch combo. Move into these punches and breathe with each punch. Here we go, one, two, three, four. You want to pick it up a little bit, get some more combos in, speed up your punches a little bit. Here you go. Step into it. Move with it. Rock with it. Whatever you do, don’t quit. Nasty work. That’s the power of the sweet science right there. We’re getting that heartrate up, and getting that blood pumping.
Thanks for joining us for our Aqua Training Bag Training System 5x5 Challenge. This is our cardiovascular workout. We’re staying it for about 20 to 30 minutes, keep that body moving, keep that blood pumping. And really enjoy the benefits of building great cardiovascular strength and endurance.
Thanks again for joining us here at the Aqua Training Bag Training Systems 5x5 Fitness Challenge cardio workout.
We’ll see you next time for the strength and hypertrophy workout. We’ll see you next round!
P.S. Want to learn more about me, Dan Palacios? Visit my website, Kinetic Training at LiveKinetically.com and follow me on Instagram at @livekinetically