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Tips For Successful HOC Training:
- Make sure to do HOC workouts on an empty stomach.
- Have a water bottle at each dumbbell station or close by to stay hydrated.
- Clear HOC with your doctor before starting. Especially if you have any heart problems or high blood pressure.
- Make sure to drink a protein/carb drink immediately after each workout to enhance recovery.
- Get a sports massage once a week or at least twice a month to enhance recovery.
- Have fun with HOC and come up with your own routines. The possibilities are endless.
Jog for 50 yards
 
V-Up x 10
- Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
- Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
- Return to start position.
Jog for 50 yards
8 Count Body Builders x 10
- Start in a standing position and bend your knees and place your hands on the ground.
- Extend your legs back into a push up position.
- Bring your knees back in towards chest and stand back up.
- This should be a continuous motion and be fluid.
Jog for 50 yards
Towel Pull Up x 10
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