Kettlebell Fun …Sort of!!

This is a variation on a theme known as the Tabata protocol. A Japanese doctor of the same name formulated it. It involves a 4-minute block of exercise. The routine starts with 20 seconds of all-out work followed by 10 seconds rest; this is continued until 4 minutes is reached. That makes 1 round of Tabata training with 8 sets of 20-second intervals.
Our friends the kettlebells provide a good routine following this method:
2-hand swings for 20 seconds, 10 seconds rest
2-hand swings for 20 seconds, 10 seconds rest
Continue like this for 4 minutes.

If you wish to make it specific to MMA rounds, go for 5-minute blocks as opposed to 4-minute intervals – here you will be performing 10 blocks of exercise instead of 8.
As you can see this mirrors a contest/fight quite closely in terms of energy systems used and intermittent bursts of activity.
This will take roughly 18 minutes to complete but we’re not finished!!
End with a burpee ladder from 1-8 then back down from 8-1!
As you get fitter, you can skip on your toes for the 10-second rest period or perform an isometric hold such as a wrestler’s bridge or a plank.

Collapsing in a broken heap is optional!!!