Have you ever had days where you just feel the need to hit something? Work is getting the better of you, your kids are driving you bonkers or you just need to work out some frustration. On days like this, I like to do some angry training.

As much as hitting something to relieve tension and stress is fabulous, not all my angry training workouts involve smashing stuff! As long as I am smashing my muscles, I am happy.

So two of my favourite angry workouts are;


Punching bag training:

Why it works…

Hitting or kicking a punching bag does wonders for building up your power, stamina and it increases your metabolic rate. Do a workout that involves your legs and your arms, training your entire body at once. Obviously the more muscles you activate at once means that you burn more calories.

Here’s the workout I did the other day. It left me gasping for breath and gulping down gallons of water and my muscles knew all about it the next day – but it was one of the best angry workouts I have ever had.


    Reps: 5 Rest: 0 sec.
    Kick the lower half of the bag, as if aiming for an opponent’s leg. Pivot on your support foot and turn your hip over as you deliver the kick, to maximize power. Complete five low kicks.
    Reps: 5 Rest: 0 sec.
    Kick the upper half of the bag, as if aiming for an opponent’s head. Keep your hands raised as if guarding your chin. Throw five kicks.
    Reps: 5 Rest: 0 sec.
    Repeat the low kicks on the left leg.
    Reps: 5 Rest: 0 sec.
    Repeat the high kicks on the left leg.
    Reps: 20 Rest: 0 sec.
    Perform 20 straight punches on the bag, alternating hands. Keep your guard up and turn your hips into each punch.
    Reps: 5 Rest: 0 sec.
    Perform five left hooks—swing your arm in an arc to hit the side of the bag.
    Reps: 5 Rest: 0 sec.
    Perform five on the right side.
    Reps: 5 Rest: 30 sec.
    Drive one knee up into the bag. Repeat on the other leg.

Do this workout as a circuit – so do each, one after the other without a break. Once you have completed all 8, rest for 30 seconds. That’s one round. Try to do five rounds… oh, and if you’re a ninny pants like me, you best wear some hand wraps and gloves to avoid injury.


Sprint Sets


angry2 - Angry Training


Nothing says DIE like a couple of these babies. I love the pounding of my feet against the ground, feeling my muscles stretch and scream as I force them to perform to their absolute max. Firstly, it makes me feel like a machine (insert the laughing emoticon here) and lastly, it makes me feel like I am 20 years younger. It also makes me feel dead! LOL.

So here is the workout I did inside the gym studio the other day.

Why it works…

Well, lets be honest, its tough to not feel accomplished when you’re sprinting. It is one of the most intense forms of human movement. You’re outputting some serious energy, power and concentration. Sprinting is an incredible fat-burning stimulus because of its effect on your metabolism AFTER the workout is over. While sprinting is anaerobic work (without oxygen), because your work output surpasses your ability to provide oxygen to your muscles, you end up winded for minutes after those 10-seconds. What this means is you’ll be burning calories and fat for hours after your workout, not just during… that certainly works for me.


workout - Angry Training


Remember to cool down, walk about half a kilometer, catch your breath and then go get some Herbal Iceman, smear on liberally because if this isn’t something that you’re used to, I promise you that all the muscles in your legs will feel it the next day.

Try this and let me know how it goes …


2017-02-15T18:52:30+00:00 September 20th, 2016|Training|0 Comments

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