BOOT CAMP: Fight Conditioning Workout

Boot camp trainer Noah Neiman demonstrates an at-home fight conditioning workout that will help you strengthen your legs and your core

Released on 3/24/2014

Credits

Starring: Erik Valdez
Featuring: Noah Neiman

Transcript

00:03
(rock music)
00:06
I am Noah,
00:07
and I am Bootcamp.
00:12
This is your at-home Bootcamp Workout.
00:15
So, now we're gonna do a little bit of
00:16
fight conditioning or combat fight conditioning,
00:19
as Noah likes to call it.
00:20
Bootcamp style.
00:21
A big part of Bootcamp is
00:23
combat training.
00:24
This sounds intimidating.
00:25
Let's see, what you got in store for me?
00:27
All right, so we're gonna start it up again.
00:28
Three different moves.
00:30
So, we're gonna start with a jump switch knee drive.
00:32
So, you're gonna square your feet up.
00:34
Left foot is forward, facing forward,
00:36
a 45-degree angle of that back foot.
00:38
You're gonna drive one knee, jump.
00:41
(exhales)
00:43
Okay. That's it.
00:45
Then, to burn it out and hit our core a little bit,
00:48
get that cardio conditioning up,
00:49
which is a very important part of fighting,
00:51
you're gonna hold a towel overhead,
00:52
we're gonna grab a towel.
00:54
Straight to high knees.
00:55
So, 30 seconds, each move. Gotcha.
00:58
Then we'll take it to the next move.
00:59
We're gonna go for a back lunge,
01:02
working on our balance.
01:03
We're gonna take it to a kick,
01:05
right back to that position, knee.
01:08
Last thing we're gonna do,
01:09
get a little bit more intense with it.
01:11
We're gonna sprawl it out, jump up,
01:14
(exhales) sprawl it out,
01:17
lead leg changes this time.
01:19
45-degree angle of
01:20
the back foot. Gotcha.
01:21
We're gonna take that,
01:22
again, that's the minute burnout
01:23
though. Okay.
01:24
The sprawl to the four-punch combo.
01:25
Boom boom boom.
01:26
That's it. Okay.
01:28
And let's start it out.
01:29
Right there, drive, jump.
01:31
(exhales)
01:33
You wanna drive that hip in,
01:35
all that power's comin' right from that hip.
01:37
30's up so let's go grab that towel right away.
01:39
Finish the cardio portion.
01:41
High knees, as high as you can get 'em.
01:43
That's a fight face too.
01:44
You might have somethin' hidden under that.
01:46
Let's go, right, left, right, left.
01:49
Right to the next move, 30 seconds.
01:51
Hit it brother, hit it.
01:53
(exhales)
01:54
Always exhale on that kick.
01:55
Get that heel involved.
01:57
(exhales)
01:59
And time, let's switch it up.
02:01
(exhales)
02:02
Perfect exhale.
02:04
Then, if you want to get that little extra power,
02:07
fan it down.
02:08
Now, last move.
02:09
So, the important thing about this,
02:11
jump it up, lead leg, it doesn't matter which one
02:13
'cause we're alternating.
02:14
(exhales)
02:15
Get that hip involvement.
02:15
One, two, full
02:18
turn of that body.
02:20
All that power is coming from your hips
02:22
not your arms.
02:23
Hips.
02:25
Hit 'em, one more, Keith.
02:26
Let's go, finish strong.
02:27
Finish strong to be strong.
02:29
That's how you finish, right there.
02:32
And one for good measure.
02:34
That's it. (laughs)
02:35
I went through this little combat workout here,
02:38
and it started off with 30 seconds of jump switch knees,
02:42
30 seconds, holding a towel over your head,
02:44
doing those high knees.
02:46
Then we went into the second round which was,
02:48
30 seconds per leg of the back lunge to front kick,
02:52
slash knee combo, alternating.
02:54
And then we finished off with a minute or,
02:57
to burnout basically, of the plank sprawl
02:59
into the four-punch combo.
03:01
You train like a badass,
03:02
you act like a badass.
03:03
Thanks man.
03:05
All right.
03:06
[Commentator] Make sure to subscribe so you don't miss out
03:08
on any other Fighting Weight episodes.
03:10
(rock music)