Скачать или смотреть Get shredded like Vidyut Jammwal with Commando Special HIIT training! Part-2

The video is showcasing a high-intensity interval training (HIIT) session focused on functional strength, agility, and endurance. The routine is inspired by commando-style military fitness, emphasizing bodyweight exercises that build explosive power, core stability, and cardiovascular fitness without relying on heavy weights. This aligns with the workout philosophy of Bollywood actor Vidyut Jammwal, known for his roles in the Commando film series, where he incorporates martial arts (like Kalaripayattu), gymnastics, and minimal-equipment drills to achieve a ripped, agile physique.

Key Elements from the Video:
• Setting: A compact gym with turf flooring (for grip and shock absorption), a double-end punching bag (red/blue), treadmills, plyo boxes/steps (black and red), pull-up bars/racks, and tires for added resistance. Motivational posters (e.g., "All it takes is all you got" with a fitness theme) suggest a no-excuses, team-oriented environment.
• Performer: A shirtless trainer demonstrating fluid, high-energy movements. His build highlights lean muscle mass, visible abs, and vascularity, indicative of low body fat (estimated 8-12%) from consistent HIIT and martial arts training.

• Exercises (forming a circuit):

1. Punching Bag Hits: Rapid combinations of jabs, hooks, and uppercuts on a hanging bag. Focuses on hand speed, shoulder endurance, and rotational power. Targets upper body (shoulders, arms, core) and improves coordination.
2. Box Leg Raises: Seated on a black plyo box, lifting both legs extended toward the chest (V-ups variation). Builds lower abs, hip flexors, and grip strength. 8-12 reps implied per set.
3. Side Plank with Leg Lift: From a forearm side plank on the turf, raising the top leg dynamically. Enhances oblique stability, balance, and lateral core strength. Held for 20-30 seconds per side.
4. Step-Up Jumps/Plyo Lunges: Explosive jumps onto/off a red aerobic step platform, alternating legs. Develops quad power, calf explosiveness, and cardio burst. 10-15 reps per leg.
5. Squat Punches: Deep squats transitioning into shadow punches at the top. Combines lower body strength with upper body speed; targets glutes, quads, and delts.
6. Pull-Up Negatives or Bar Hangs: Hanging from a red pull-up bar (with wrist wraps for grip), possibly lowering slowly. Builds lats, biceps, and grip; emphasizes controlled eccentric phase.
7. Burpee Step-Ups: From a low squat, pushing up onto the step with hands, then jumping down. Full-body explosive move for metabolic conditioning.

Overall Routine Structure:
• Type: HIIT circuit (20-40 seconds work per exercise, minimal rest; repeat 3-5 rounds).
• Duration: 20-30 minutes total, ideal for fat loss and muscle endurance.
• Benefits:
o Cardio & Fat Burn: High heart rate elevation (80-90% max) torches calories (300-500 per session).
o Strength & Power: Bodyweight focus builds functional muscle without bulk; improves VO2 max for endurance.
o Core & Agility: Rotational and unilateral moves enhance stability, reducing injury risk.
o Mental Toughness: Fast-paced, no-frills style mimics real-world commando training, boosting discipline.
• Target Audience: Intermediate-advanced fitness levels; suitable for athletes, military prep, or anyone seeking a "warrior" physique like Vidyut's (5 days martial arts + 2 days weights weekly).
• Modifications: Beginners can reduce jumps to marches; add dumbbells for progression.
• Potential Drawbacks: High impact on joints (knees/shoulders); warm-up essential. Pair with recovery like yoga for balance.

This routine embodies 70% bodyweight/martial arts for agility, 30% weights for strength.