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Fight Fit Workout: Warriors Instinct


Fight fit workout warriors instinct

This anime inspired fight fit workout, Warriors Instinct will challenge warriors to complete a series of extensive rounds executing essential fight skills.


Every trained warrior has instinctive behaviors but nothing beats a mother's instinct. Although Chi Chi might be easily triggered or angered, she is a warrior mom that is pure hearted and knows when it's time to protect her family. This anime inspired fight fit workout, Warriors Instinct, will challenge warriors to complete three extensive rounds practicing essential offense and defense fight skills.




Who's This For?

Suitable for all all levels


Workout Benefits:

Practice both offense and defense skills

Improve cardiovascular endurance

Improve muscular endurance

Improve explosive power


Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a fight fit workout at least 3x/week at minimum.


Training Equipment:

Punching Bag

Boxing Gloves

Hand wraps


Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.


Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.


The Workout:

Round 1: Jab + Cross + Bob and Weave + R and L Knee + Push Kick

Round 2: Low Jab + High Jab + Slip + Up Elbow + Cross Punch + Round House Kick 2x

Round 3: Jab + Cross + L Hook + R Uppercut + L Sidekick + R Round House Kick

Clinch Exercise: Breakdancers


Coach Saikou Notes:

  • Remember the kicking technique basics: Chamber leg and pivot. Extend leg to execute kick. Recoil leg back to bottom. Return to fight stance.

  • Pay attention and alternate kicking legs after each execution where noted to. This will help maintain balance for strength, coordination and skill.

  • When executing punches, always return each punch back to your chin.

  • Pivot the grounded foot when executing the round house kick.

  • When executing the sidekick, pull toes toward shin and strike with the heel. Imagine kicking a brick out of a brick wall.

  • When executing the push kick, imagine kicking a door down.

  • When executing the slip defense, round your shoulders keeping your hands up at face, and slightly lean laterally to dodge a jab and cross punch.

  • When executing the bob and weave defense, bend at your knees to duck under a punch and don't fold at your hips.





fight fit workout warriros instinct

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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