If people in hell were forced to work out as a punishment it would probably resemble what me and my teammates went through during the 1998 Coast Open Karate Championship preparation.

Our coach - Sensei Yetoo - used to call it the blue balls workout because we would all feel like someone kicked us in the nuts when we were finished due to the intensity of the workout.

The workout takes a little over an hour to complete. Mombasa is a beautiful island and we trained on the beach on soft sand which made it even tougher.

Today I would like to share this workout from the depths of hell so you can enjoy it as much as I did.

15 Minute Warm Up

Start with a vigorous warm up. You need your heart rate up and your body as warm as possible because you are going to be putting it through some serious pain.

5 Minutes Stretching

Stretch every single part of the body that you can stretch to avoid injury. It will be easy to do so at this stage because your body is warmed up.

5 Minutes Suicides on Soft Sand Non-stop

Suicides are hard enough when done at the gym. On soft sand you will be taking it to a whole new level. If you do not have a beach near you try it with ankle weights.

1. Start at one end of an area, run 1/4 of the way and run back,
2. turn around run half way and back,
3. turn around again and run 3/4 of the way,
4. and the last time you run the whole way and back.

You have to touch the ground every time you turn around.

10 minutes Sparring Non-stop

During the first sparring session, you are only allowed to strike so there is no grappling. You do not change partners or take any sort of breather.

3 Minute Rest

This is the only time during the workout when you can rest and get some water. You have only three minutes so you better recover quickly.

5 Minute Frog Jumps on Soft Sand Non-stop

This is the most painful experience ever. Once again on soft sand it is just unbearable. It is worth it though because you end up being able to kick like a mule.

3 Minutes Push Ups Non-stop

Upper body strength is very important and 3 minutes of non-stop push ups will definitely make you stronger. It does not matter which style push ups you do but once you have chosen one you are not allowed to switch to another variation.

5 Minutes Squats Non-stop

At this stage you will not feel like you are able to do even one squat, let alone 5 minutes of squats. The trick is not to think and just do. Before you know it you will be finishing.

20 Minutes Sparring Non-stop

Twenty minutes of sparring may feel like relief from the torture you just went through, especially because in the second sparring session you are allowed to grapple.

5 Minutes Stomach Crunches

Do as many crunches as possible in five minutes. You are almost there so finish on a high.

15 Minutes Cool Down & Stretching

Cool down by alternating between jumping jacks and shadow boxing for 10 minutes and stretch for the last five minutes.

Check for “blue balls” and apply ice if necessary. If you are at the beach, take a dive into the ocean.

Nothing is more refreshing than a swim after a tough workout.