Hard Conditioning, Kickboxing and Recovery

The runsheet

1. 1

   

   Circuit

   HIIT

   A high-intensity circuit alternating strength and conditioning sets at hard effort. Bodyweight, kettlebells or dumbbells can all work here. Keep rest short, scale the rounds to your level.

   40 min activitySetup 8 min · Reset 11 min · 59 min all-in

2. Bearmore’s thoughts on doing hiit before stretching

   This is a strong combination because your muscles are already warm, which can make stretching easier while also helping your heart rate come down.

   2

   

   Cool-down stretch

   Stretching

   A few minutes of light static holds and slow breathing while the muscles are still warm from the circuit. It brings the heart rate down and leaves the joints ready for the sharper, more dynamic work of the striking round that’s coming next.

   10 min activitySetup 4 min · Reset 4 min · 18 min all-in

3. Bearmore’s thoughts on doing stretching before martial arts

   This works well because limbered joints and warm muscles can prepare you for sharp, dynamic training and lower injury risk.

   3

   

   Kickboxing

   Martial arts

   Kickboxing brings the striking skills of a fight gym into the session: footwork, combinations, and pad or bag rounds worked at pace. No partner or bag needed to start, shadow rounds in front of a mirror can work on the same timing and conditioning.

   30 min activitySetup 8 min · Reset 11 min · 49 min all-in

   A recommended Bearmore guide has been picked

4. Bearmore’s thoughts on doing martial arts before sauna

   This pairing is especially effective because sauna heat aids muscle relaxation and supports recovery, well-supported by heat-shock and circulation research.

   4

   

   Sauna

   Sauna

   Nearby recovery centres are a great way to close out a hard set of training. Twenty minutes in the heat lets the body settle before the cold contrast. No sauna nearby? A long hot shower or a twenty-minute hot bath does the job.

   20 min activitySetup 8 min · Reset 11 min · 39 min all-in

   A recommended Bearmore guide has been picked

5. Bearmore’s thoughts on doing sauna before cold plunge

   This is an excellent pairing because the classic hot-then-cold contrast can support circulation, recovery, and alertness.

   5

   

   Cold plunge

   Cold plunge

   Three minutes of cold immersion closes the thermal loop after the sauna. Hot then cold, not the other way round, can eave you settled rather than wired. No plunge pool? Switch the shower to cold at the end and stay in for three minutes.

   3 min activitySetup 8 min · Reset 8 min · 19 min all-in

   A recommended Bearmore guide has been picked

6. Time well spent.

   3h 4m that belonged to you — not the inbox, not anyone else.