Your Bruce Lee Slam Man Workout will Consist of Three Phases
Warm Up
To prevent injury and maximise performance, we recommend you begin each workout
with at least 5 minutes of gentle exercise that gradually increases your heart rate and
warms your muscles. This can be done by practicing all the Slam Man workout
movements at a slow tempo and easy range of motion.
Aerobic and Muscle Toning Workout
To maximise the health and fitness benefits that you seek, the warm up should be
followed by 15–20 minutes of aerobic boxing, 2-3 times per week with your Bruce Lee
Slam Man. Build up to this amount as your fitness levels improve and progress at a rate
that is comfortable to you. As your fitness level increases you may want to gradually
increase the length and intensity of your workout to a total of 30 minutes, most days of
the week.
Once the basic workout is comfortable for you, interval training offers the opportunity for
greater workout variety, increasing cardiovascular benefits and calorie burning. Interval
training means alternating short periods between high intensity workouts (using the
whole body), and lower intensity workouts (using upper body only). When performing at
higher levels of intensity you will work at a level that is at the higher end of your target
heart rate zone, and lower intensity at the lower end of your heart rate zone.
Monitor your heart rate throughout your workout, this will help determine the level of
exertion that is safe and appropriate to you and serve as a good measure when
monitoring your progress. There are three variables that will help control the intensity of
your workout.
Speed
– Choose from three different skill levels which are programmed into your Bruce
Lee Slam Man. Start with Level 1, which will be the slowest speed, then work up to levels
2 and 3.
Lower Body Work
– Adding footwork uses the larger leg muscles, and when performed
simultaneously with upper body punches the intensity of your workout increases. To
decrease intensity, perform the punches with NO legwork.
Type of Punch
– As you learn correct punching techniques, you will also learn which
punches to use on each of the Slam Man targets. Punches such as a ‘Power Punch’, or
‘Upper Cut’, require more effort than a punch such as a ‘Jab’. Using different punches
during your workout will vary the intensity.
Cool Down
At the end of your aerobic boxing workout, return to easy boxing movements (as
described in the Warm Up), and slow down the range of motion and tempo. Gradually
slow down to a complete stop, and complete your workout with gentle stretches. This
allows your heart rate to drop slowly back to its normal resting rate.
WORKOUT ROUTINE PRINCIPLES
9.
Summary of Contents for Slam Man
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