GYM WORKOUT 20 min4 exercises

Guard Endurance & Shell

Train the muscles behind the High Guard

Training Focus

Shoulder endurance, bicep isometric strength, core armor

Muscles Targeted

Anterior DeltoidsBicepsForearmsRectus Abdominis (Abs)

Warm-Up

Arm circles 2 min + shadow boxing 2 min

Exercises

1

Static Dumbbell Guard Hold

3 sets×60s hold reps· 30s rest

5lb dumbbells in guard position — burn city

2

Medicine Ball Ab Drops

3 sets×10 reps· 30s rest

Partner drops ball on braced abs

3

Farmers Walk

3 sets×40m reps· 45s rest

Builds grip and structural endurance

4

Isometric Bicep Curl Hold

3 sets×30s hold at 90° reps· 30s rest

Mimics holding the guard tight

Cool-Down

Shoulder stretch + forearm stretch 2 min

Back to High Guard Technique