So as a starter for 10. If I'm in a rush and only have 20 minutes for a quick workout in the morning here's what I do.
Warm up and stretch - 3minutes
Basically loosen off triceps, rotate hips, shoulders and neck, a few back stretches, which normally consists of "salute to the sun" (borrowed from yoga) and a lower back stretch.
Punching Sets with VRT - 12 minutes
Repeated turning punches from side to side -- 2 x 3 minutes
- Borrowed from Wing Chun these are chest level thrust punches that lend themselves well to the use of the VRT.
- Stand with your feet about shoulder width apart and imagine you are trying to squeeze the ground in between your legs (without moving your feet together), otherwise known as adducting your stance, this alone will exercise your legs. If you feel tight contracted muscles along the inside of the thighs and calf's you're doing it right.
- Now as you throw a left mid level punch driving the left hip forward, pull the right heel sharply in, so that both of your toes should now be pointing in the same direction and your punch is forward at 45 degrees. As a check your left shoulder hip and heel should roughly be along the same vertical line and your weight slightly towards the back leg.
- Next you are going to throw the right, so still adducting your stance pivot to the right, driving the right hip forward and pivoting on the heels (yes, the heels, not the toes)
- Now rapidly repeat pivoting from side to side for 3 minutes (with some cool music in the background e.g. I predict a riot, The Kaiser Chiefs). By rapidly pivoting from side to side you should feel this in your legs and abs as well as of course the arms.
- Pace yourself if your new 3 minutes is a long time!
- Advanced tip - change the rhythm of your turning. I usually use three paces slow turn 2 turns/punches every second, medium about 4 every second, fast as many as you can manage -- the fast changes really works the abs
- With a left leg forward (see Paul Briggs stance and instruction on the DVD) throw a jab followed by a straight cross. I do various combination of jab, cross, elbow. See the DVD for a demo.
- As you cross twist your hips, contracting your abs to drive the cross forward so again your not just getting a upper body workout.
- Take a 30 second break in between sets
- Note: we know the VRT doesn't give resistance to a hook or elbow but you can't have everything -- we're working on that one...
Sounds easy doesn't it. Well just try it and let me know how you get on!
Good luck and happy training