Once pre-fatigued with sprints, KK will jump straight into this five-move circuit targeting the legs, shoulders, arms and core. “If he can execute every rep with good form, I know his body won’t let him down come competition when the intensity of battle heats up,” says Kirk.
1 Swing your arms forward to generate momentum as you explode off the floor to land with both feet on top of a box.
2 Bend your knees as you land, extend to stand, then step down.
15 reps
1 Hanging from a pull-up bar with palms facing forwards, retract your shoulder blades and engage your abs to brace your core.
2 Swing your feet up in a controlled manner to touch the bar.
10 reps
1 Start in a press-up position holding dumbbells.
2 Alternate lifting one dumbbell towards your armpit and then down, keeping your core, glutes and legs strong and stable to resist trunk rotation.
10 reps
1 Lie on the floor facing away from a wall.
2 Press up and raise your hips high, then step back onto the wall and walk your hands back.
3 Move your feet up the wall as far as you can go, until you’re standing vertical.
1 Begin in a straight arm plank, with ankles, knees and shoulders in a straight line.
2 Keeping abs and glutes engaged, slowly walk your hands backwards as far as you can safely.
3 Once you’re standing straight then return to first step.
15 reps
Kirk Gibbons
Former amateur boxer turned personal trainer and mentor. Kirk has trained athletes from motocross to pro football since 1998.
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