Dan

 

Dan

(dancohen)
Male
New Zealand

 

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BRING ON ROUND 3!

as always I'm am aware that you do not have equipment but for this one you will need a little but feel free to improvise

WARM UP
run ots 30 sec
10 push ups
run ots 25 sec
15 push ups
run ots 20 sec
20 pus ups
jumping jacks 30 sec
10 squat jumps
jumping jacks 25 sec
15 squat jumps
jumping jacks 20 sec
20 squat jumps
side plank 1 min each side
12 back raise
side plank 1 min each side
12 super mans each side
mountain climbers 3 min (do not stick your ass in the air)

The WORK OUT
You will need: a heavy sand bag or huge tyre or any thing heavy you can flip even a heavy punch bag.
ROUND 1.
20 burpee's followed by 20 flips of your heavy object x5 min
ROUND 2.
x40 tuck jumps
x40 plyometric lunges (in total)
x40 clap push ups
x40 chin ups(try and complete but its ok to rest then continue)
x40 V-sit ups
then rest for 1 min (no longer)
ROUND 3.
single arm shoulder press female 10kg male 20kg dumbbell
1 min each arm
single arm triceps extension same weight
1 min each arm (hard)
x3 min heavy object flips (push your cardio)
then rest for 1 min (no longer)
ROUND 4.
hang from chin up bar 1 min
no rest
15 chin ups
rest 45 sec
hang from chin up bar 30 sec
no rest
10 chin ups
hang from chin up bar
20 sec
no rest
5 chin ups
hang from chin up bar 10 sec
no rest
5 chin up
rest
STRETCH

congratulations.


good luck team. do it 2 -5 times then report back.

be safe

vaux





Messages

Showing 1 to 11 of 1583

 
Michele
Michele

Hey dan =)
im michele from germany and i just want say..you and rachel are so great ;-)
and i love all your combat releases

06 Nov 2009 11:10

 
 
Rick
Rick

Holy Crap!! What a great workout! I did it this morning. I didn't have a tire, or a sand bag; so I used a heavy plate (it didn't have all the benfits) I will admit my legs were shaky.

I may make a sand bag and leave it at my gy,

Anyway, thanks for the workout and come back to Tampa

04 Nov 2009 05:52

 
 
Matthew
Matthew

Hey Dan my names Matt im from Newport in South Wales not long passed my pump course and doing my combat training end of this month. Have to say after doing a few classes cant wait to get teaching this module you guys really look like your enjoying it! Anyways peace out bruv keep those crazy tasters coming haha :)

03 Nov 2009 02:42

 
 
Dootsy
Dootsy

Hey Dan. Great to meet you at the filming last night, as ever a great performance, I enjoyed being able to take part in the filming class. Hope to see you in the UK sometime soon

-Ali

02 Nov 2009 08:19

 
 
Lisa
Lisa

Thanks for the add and all the inspiration, Dan!

02 Nov 2009 01:58

 
 
Becky
Becky

Hi Dan,

I just finished initial training for Body Combat --- Loved every minute of it!!! Ben Feliciano was the trainer and he was great! I am so happy to have Body Combat in my life -- I can't wait to teach the full class! What an amazing energy you have..you and Rach are a joy to watch on the DVD's, I can't wait for more~

28 Oct 2009 11:49

 
 
 Richard
Richard

Hey Dan have you played video game "UFC Undisputed"? Its wicked :)

28 Oct 2009 09:58

 
 
Dagmar
Dagmar

Hey Dan!

I know the dvd is out for awhile, but just wanted to say you looked soooo good on BC41! Like you're a fish in the water. Always, but I don't know why now in particular... maybe it was the amazing chemistry with your beautiful wife, it sure was great to see. Great backyard brawl. Keep it up :-D And I will tell EVERYONE ;-)

Can't wait for BC42 during the mega quaterlies!coming up in 6 weeks!
Take care.

Dagmar

21 Oct 2009 12:52

 
 
Dani
Dani

Hi DAN! I'm instructor from BRASIL! Well, my friend send a body combat's video very cool! I'm send link to you, and I hope that you like. (PS; SORRY MY ENGLISH LOL) tHE VIDEO SHOW DOLLS PRATICING BODY COMBAT (VOGUE MIX 29-TRACK 6)
BYE BYE!
http://www.youtube.com/watch?v=-LfGJPqswQs&feature=player_embedded

07 Oct 2009 08:11

 
 
dr emilio
dr emilio

My AMIGO, I´m allrready a new Body Combat Instructor in México City, I trained with the mix #40 where my teacher/friend Hernán appears. THANKS DAN for beeing so contagious of body combat love. We salute you from México, and Hope someday see you in a Workshop here o there, ( to be in New Zeland is one of my dreams)Big Hugh
KIA EMILIO

28 Sep 2009 07:28

 
 

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