Abstract:
An exercise apparatus is designed specifically to provide a cross training apparatus for mixed martial arts training. The exercise apparatus combines separate training methodologies and apparatuses that are desirable for mixed martial arts training, then arranges each of those apparatuses into a desired spatial orientation at separate stations. Stations include a close combat station, two stations that are directed upper body strength training, and a core training station. Users of the apparatus go through an exercise routine at each station, then move immediately to the next station and go through a routine for that station. The exercise routines may be timed.

Description:
FIELD OF THE INVENTION 
       [0001]    This invention relates to exercise devices, and more specifically to an exercise apparatus that combines at least four different exercise stations, each configured for providing a different kind of physical activity, and arranges the exercise stations in proximity to one another so that users may go through a timed exercise routine with a focus on a different, specific activities or activities at each of the stations. Each station is adapted to provide specialized cross training uniquely suited for mixed martial arts performance. 
       BACKGROUND 
       [0002]    There is a wide variety of different types of exercise equipment on the market and there is specialized exercise equipment that has been designed to facilitate a variety of exercise motions. To name just a couple of examples, treadmills allow a user to walk or run in place, simulating a striding motion. Stair climbing simulators allow a user to simulate the motion and physical activity that occurs when a person ascends a set of stairs. Stationary bicycles allow a user to pedal in place and thereby simulate bicycle riding as a form of physical activity. 
         [0003]    Most gyms include the types of exercise machines just mentioned and many other machines and equipment such as weight machines and free weights, all of which can be useful and important parts of an exercise program. However, many people who visit gyms can be overwhelmed by the variety of available exercise machines and how each of the machines can be used beneficially in an overall exercise program tailored for the individual. 
         [0004]    Partly owing to the availability of a vast number of different kinds of training equipment, new styles of training and new training regimens have become popular. Cross training is a popular style of training that refers to the use of combining a variety of exercise modalities to improve overall performance. A basic tenet of cross training regimes is to take advantage of the particular effectiveness of each training method, while at the same time overcoming the shortcomings of each method by combining it with other methods that address the shortcomings. 
         [0005]    There are numerous cross training programs tailored to different sports and/or individual goals. Typically, the exercise modalities used in any cross training routine includes activities for improving fitness of particular muscle groups, endurance, flexibility and weight loss and control. In a mixed martial arts cross training regimen a variety of different exercises are used to train for multiple martial art forms or fighting methods, such as Jujitsu, Muay Thai and other hybrid arts—the exercise modalities are selected to train the athlete in each of the selected methods. However, cross training methodologies for mixed martial arts typically relies on a variety of disparate exercise equipment, typically located at different areas of a gym. Designing a cross training regimen specifically targeted at desired outcomes for mixed martial arts enthusiasts can therefore be difficult. 
       BRIEF SUMMARY OF THE INVENTION 
       [0006]    Aspects of the present invention involve an exercise apparatus designed specifically to provide a cross training apparatus and methods for mixed martial arts training. More particularly the exercise apparatus of the invention combines separate training methodologies and apparatuses that are desirable for mixed martial arts training, then arranges each of those apparatuses into a desired spatial orientation at separate stations. Users of the apparatus perform an exercise routine at one station, then move immediately to the next station and go through a routine for that station. 
         [0007]    In one aspect of the present invention, the exercise apparatus utilizes four separate training stations. The first station is a heavy bag station that may be combined with speed bags, which is used to train in various hand-to-hand and close combat techniques. The second and third stations are adapted to provide upper body strengthening, but have been further adapted to provide leg exercise as well. The second station is a pull up station. The third station is a dip station. The fourth station is a core exercising station that utilizes inclined benches on which the user does sit ups, preferably with added weights such as a medicine ball. Each bench is arranged in an orientation relative to adjacent benches such that the users may pass a weighted device such as a medicine ball to the adjacent user to enhance core fitness. Additional stations and exercise protocols may be added to each of the stations as detailed herein. 
         [0008]    In another aspect of the present invention, both the pull up station and the dip station are configured so that the user is able to adjust the user interface devices—the handholds—both vertically and horizontally. Vertical adjustment allows the user to lower the handholds as the user becomes fatigued, even to the point where the user&#39;s feet are on the ground, yet still performing the exercise with the assistance of the user&#39;s legs. The horizontal adjustment allows the user to adjust the handholds to meet the best position for each individual, and to vary the muscle groups exercised. 
         [0009]    Another aspect of the invention involves the heavy bag station and includes a rigid suspension apparatus—the structure that attaches the heavy bag to an overhead structure from which the bag is suspended. Referred to herein as a “suspension hat,” the hat allows a user to remove the heavy bag from its suspension point, for example, to simulate a martial arts move where the trainee grapples with the bag, taking it to the ground to simulate taking an opponent to the ground, and then replace the bag in its suspended position quickly and without assistance. 
         [0010]    In one aspect of the invention, each of the stations is arranged around a central frame structure. Preferably the central frame defines a square or rectangular platform and a different training station is found at each of the four sides of the platform. 
         [0011]    In another form of the present invention, a timer is used to time the duration of exercise that each user goes through at each station. The users progress through each of the exercise stations in sequential order, moving to the next station when the predetermined time interval has passed. Timed recuperation intervals and used between training intervals. 
         [0012]    The invention will be better understood and its numerous features, utilities, objects and advantages will be apparent by reference to the following detailed description of the invention when taken in conjunction with the following drawings and the appended claims. 
     
    
     
       BRIEF DESCRIPTION OF THE DRAWINGS 
         [0013]      FIG. 1  is a perspective view of a first illustrated embodiment of an exercise apparatus according to the present invention. 
           [0014]      FIG. 2A  is a perspective view illustrating portions of the first exercise station—the heavy bag station, and the third exercise station—the pull up station, in isolation. 
           [0015]      FIG. 2B  is a perspective view showing the apparatus that is used to suspend the heavy bag from its overhead suspension point. 
           [0016]      FIG. 2C  is a perspective view of an alternative embodiment of the apparatus that is used to suspend the heavy bag from its overhead suspension point. 
           [0017]      FIG. 2D  is a perspective view of yet another alternative embodiment of the apparatus that is used to suspend the heavy bag from its overhead suspension point. 
           [0018]      FIG. 3  is a close up perspective view of the second station—the dip station. 
           [0019]      FIG. 4  is a close up perspective view of selected structures of the second station. 
           [0020]      FIG. 5  is a side elevation view of the dip station illustrating the structures utilized to attach the apparatus to the support frame, and illustrating how the vertical position of the structures may be adjusted. 
           [0021]      FIG. 6  is a close up perspective view of the pull up station illustrating the structures used to allow adjustment of the vertical position of the cross bar, and the horizontal position of the handholds. 
           [0022]      FIG. 7  is a perspective view of a platform that is used with the handholds of the dip station to define a jump-up station. 
           [0023]      FIG. 8  is a perspective view of an alternative embodiment of the heavy bag station, or close combat station, in which additional bags are included to simulate other aspects of training for hand to hand combat. 
       
    
    
     DETAILED DESCRIPTION OF THE PREFERRED EMBODIMENTS 
       [0024]    Exercise apparatus  10  is shown in a first illustrated embodiment in  FIG. 1 . Each of the four exercise or training stations is described in detail below and each is arranged around a central supporting frame, identified generally with reference number  12 . Relative directional terms used herein are based upon the geometric center of exercise apparatus  10  being the reference point, and with the exercise apparatus  10  oriented as it is shown in  FIG. 1  on the floor, which defines the ground plane. Thus, the term “downward” refers to the direction toward the floor or ground plane on which the apparatus sits, and “upper” or “upwardly” refers to the opposite direction. The terms “outward” or “outer” are based on the reference point—that is, the geometric center of the apparatus. Thus, the term “outwardly” refers generally in the direction away from the reference point. 
         [0025]    Support frame  12  defines a stable platform to which the exercise stations may be attached and around which the stations are located. Although the configuration of support frame  12  may be varied widely, the support frame illustrated in  FIG. 1  is defined by four upright frame members,  14 ,  16 ,  18 , and  20  that are interconnected at their upper ends with horizontal frame members  22 ,  24 ,  26  and  28  to define a rectangular frame structure. A single intermediate upper horizontal frame member  29  extends between horizontal members  24  and  28 , and as detailed below, defines an attachment point for the first exercise station. With reference to  FIG. 2A , it may be seen that frame member  29  extends outwardly beyond the perimeter defined by horizontal frame members  22 ,  24 ,  26  and  28 , then has an extension  31  at 90 degrees to the frame member  29  and then another extension  33  that is parallel to the frame member  29  and the ground plane. The heavy bag is suspended from extension  33 . The lowermost ends of the upright frame members are interconnected with and stabilized by a horizontal frame member  30  that extends between upright members  14  and  20 , and a horizontal frame member  32  that extends between uprights  16  and  18 . The horizontal frame members  30  and  32  are interconnected by a single intermediate horizontal member  34 . The lower ends of the frame members may be formed into stabilizing feet  36 ,  38 ,  40  and  42 . 
         [0026]    All of the frame members described above that define the supporting frame  12  are preferably sturdy, heavy duty material such as rectangular iron tubing that will support the exercise stations and the trainees who are simultaneously using the exercise apparatus. The frame members may be interconnected in any conventional manner, such as welding, or they may be connected with fittings such as bolts or pins that allow the supporting frame  12  to be disassembled as shown in  FIG. 2A  with the interconnection between frame member  28  and upright frame member  14 . Those of ordinary skill in the art will readily appreciate and understand that the structural configuration and details of the supporting frame may be varied widely from that shown in  FIG. 1 . 
         [0027]    As noted above, exercise apparatus  10  includes at least four separate exercise stations, each of which is utilized to provide a different training technique and/or physical fitness training regime. The first training station, which is the heavy bag station, is referenced generally with identification number  50  The second training station is where the trainees perform a well-known exercise called dips, and is referred to with identification number  100 . The third station—the pull up station—is identified with reference number  150 , and the fourth station—the core exercising station—is reference generally with number  200 . Each of these training stations is detailed below. 
         [0028]    The heavy bag training station  50  may aptly be called a close combat training station because it is used to provide training in close combat techniques, in addition to physical fitness training. It is defined by a heavy bag  52  that is suspended from horizontal extension  33  ( FIG. 2A ). The heavy bag  52  is preferably suspended far enough away from the supporting frame  12  so that a trainee may readily move between the bag  12  and the supporting frame. Heavy bag  52  is a standard bag, which typically weighs around 75 lbs. The upper portion of the bag  52  has plural suspension points, which typically are defined by D rings such as D rings  54  and  56  shown in  FIGS. 1 and 2A , which are suitably attached to the bag in a conventional manner around an upper peripheral edge of the bag. A suspension hat referenced generally with number  58  is attached the bag  52  and is used to connect the bag and hat to the horizontal frame member  33  as detailed below. 
         [0029]    Suspension hat  58  is illustrated in detail in  FIGS. 2A and 2B . Importantly, the suspension hat includes rigid suspension arms  60 ,  62 ,  64  and  66 —preferably metal struts—that extend from a rigid circular base member  68  to a single suspension point  70 . A suspension member such as hook  72  is attached to the suspension point  70 . Base member  68  may be a circular plate  74 , preferably metallic, as shown in  FIGS. 2A and 2B , or may take other alternate forms such as a rigid circumferential rim  76  ( FIG. 2C ) with the circular base member  68  omitted—both the circular base member  68  and circumferential rim  76  lie in a plane substantially transverse to the longitudinal axis through the bag  52 . It will be appreciated that the suspension arms  60 ,  62 ,  64  and  66  used with circumferential rim  76  may lie in the same plane as the rim  76 —in the manner of a rim and spokes—with one or more suspension arms providing the attachment means for attaching the suspension hat to the overhead suspension point. 
         [0030]    Although suspension arms  60 ,  62 ,  64  and  66 , and circular base member  68  are preferably fabricated from metal and are rigid, it will be appreciated that numerous materials may be used for these parts. In particular, suitable materials include fiberglass, composites, cable, wire rope, etc. and other similar materials. In addition, rubber may be used so long as it is relatively inflexible, but flexible nonetheless. As such, it is to be understood that the term “rigid” as used herein and in the appended claims refers to a structural and functional quality of whatever “rigid” material is used, that allows the suspension hat to be easily removed from, and replaced onto attachment loop  82 . This requires that as the detached heavy bag is lifted, the suspension arms maintain the position of the hook  72  above the heavy bag so that it may easily be attached to the attachment loop. This may be contrasted with prior art heavy bags, which typically are suspended from an overhead hook with chains and hooks. It will be appreciated that replacing a heavy bag that is suspended with chains is nearly impossible for one person to accomplish because when the detached bag is lifted, the chains flop over to one side or the other and are not in a position to be attached to the overhead suspension point. Therefore, the term “rigid” as used to describe the suspension arms and suspension hat described herein contemplates functional properties of a variety of materials that may be aptly described as being “rigid”, as well as their structural properties. 
         [0031]    Base member  68  has multiple holes  78  drilled through an outer peripheral portion of the base in and spaced around the periphery in positions to accept hardware such as carabiners  80  that attach to the D rings  54 ,  56  and thereby attach the suspension hat  58  directly to the heavy bag  52 . The D rings (or other attachment points) around the upper periphery of any given heavy bag may not be located at the same position as another heavy bag. Accordingly, the holes  78  may be drilled at regular intervals in order to facilitate attachment of the hat to D rings that are not evenly spaced around the upper perimeter of the bag  52 . The diameter of rigid base member  68  measured at its outer rim is preferably about the same as or smaller than the diameter of bag  52 . As such, the rigid base member  68  defines a spreader member to which the bag  52  is attached, and from which the bag is suspended. Preferably, the suspension hat  58  is attached closely to the heavy bag in order to minimize relative movement between the bag and the hat. The rigid suspension arms  60 ,  62 ,  64  and  66  angle inwardly and upwardly from their points of attachment to the base member  68  and toward suspension point  70 , which is located above the axial center point of the bag  52 . Stated another way, the suspension point  70  of suspension hat  58  is above the bag  52  and aligned on the longitudinal axis through the bag. 
         [0032]    As shown in  FIGS. 1 and 2A , hook  72  is used to suspend the suspension hat  58  and the attached bag  52  to the horizontally extending member  33 , which is fitted with an attachment loop  82  that depends downwardly from member  33 , or other similar device. Although not shown in  FIG. 1 , the vertical height of heavy bag  52  relative to the floor may be made adjustable by including a mechanism providing for varying the position of the bag relative to the floor. 
         [0033]    As detailed below, the heavy bag training station is used to train users in various hand-to-hand combat techniques. One aspect of that type of training involves the trainee grabbing bag  52  and grappling the bag to the ground by removing the bag from its suspension point and dropping to the ground with the bag in the manner of a wrestling move. Because hat  52  defines a rigid suspension system, the user may remove the bag  52  from its suspension by lifting the bag upwardly to disengage hook  72  from attachment loop  82 . The user may similarly reattach bag  52  very easily without assistance from another participant. Specifically, the trainee lifts the disconnected bag  52  and thus the suspension hat  58 , and re-suspending the bag by placing hook  72  in attachment loop  82 . It will be appreciated that a single user is easily able to reattach the bag to the attachment loop without assistance from others. Guides may be utilized to assist the trainee with the step of attaching the hook  72  into the attachment loop  82 . As shown in  FIG. 2A , the opposite outer ends of guide members may be defined by flared plates  84  and  86  that extend outwardly from the attachment loop  82  to define guided pathways along which the hook may be slid while attaching the bag to the suspension member quickly and accurately. 
         [0034]    Because bag  52  is wrestled to the ground by trainees using exercise apparatus  10 , (not shown) may optionally be used to guard the metal structures used in suspension hat  58  to minimize chances of injury. 
         [0035]    Alternative embodiments of suspension hat  58  are shown in  FIGS. 2C and 2D . The structures shown in these embodiments are functionally and structurally equivalent to the embodiment shown in  FIGS. 2A and 2B . With respect to the embodiment of  FIG. 2C , the base member  68  is replaced with a rigid rim  69 . The rigid suspension arms  60 ,  62 ,  64  and  66  are attached to the rigid rim  69  and angle upwardly and inwardly to suspension point  70 , and hook  72 . The other structures associated with the embodiment shown in  FIG. 2C  are identical to those described above. With respect to the embodiment of  FIG. 2D , a rigid circular base member  68  is identical to the base member  68  shown in  FIG. 2B . However, the plural rigid suspension arms are replaced with a single rigid suspension arm  71  that is attached to the base member  68  at the center point of the plate. A hook  72  is attached to the distal end of the suspension arm  71 . 
         [0036]    In all cases the rigid suspension hat defines a first member that attaches directly to the attachment points around the upper peripheral edge of the heavy bag (e.g., rigid circular base member  68 , rim  69 ), so that the first member is substantially transverse to the longitudinal axis through the bag. Attached to and extending away from the first member is at least one second member that attaches to the overhead suspension point (e.g., arms  60 ,  62 ,  64 ,  66 ; arm  71 ). 
         [0037]    As yet another alternative embodiment for suspension hat  58 , the rigid plate  68  may have a single rigid arm attached to the center of the plate and extending upwardly therefrom. The hook  72  is attached to the upper end of the single rigid arm. Yet again, the suspension hat  58  may include more than one attachment points, each attached to the rigid plate  68  (or rigid rim  69 ) with one or more rigid arm members. Of course, in this case multiple overhead attachment points are required. 
         [0038]    In addition, first training station  50  may optionally include one or more light bags, such as light bag  300 , which is suspended from extension member  33  adjacent heavy bag  52 . Other extensions may be added with additional light bags in order to allow the trainee to simulate hand-to-hand combat with multiple adversaries—each light bag  300  and the heavy bag  52  representing an adversary. 
         [0039]    With reference to  FIG. 8 , an alternative embodiment of a heavy bag station  400  is shown to include a heavy bag  52  identical to that described previously, and two additional bags  402  and  404 , which are preferably a medium weight bag of around 40 lbs. Bags  402  and  404  are spatially arranged on opposite sides of heavy bag  52  in order to provide a training station that helps to simulate hand to hand combat between the trainee and multiple attackers, each represented by one of the three bags  52 ,  402  and  404 . 
         [0040]    Each of the three bags shown in  FIG. 8  is attached to an overhead suspension point using a suspension hat  58 —like structural features are identified with like reference numbers. It will be noted, in addition, that in  FIG. 8  the entire station  400  has been built to be vertically and horizontally adjustable relative to the support frame  12 , only a small portion of which is shown in  FIG. 8 . Thus, the support members that support the three bags define a generally V-shaped structure defined by two horizontal arm members  406  and  408  that meet at an apex  410 . A horizontal arm  412  extends from apex  410  toward the frame  12  and is longitudinally slidable in member  29  to adjust the horizontal position of the station  400  relative to the frame  12 —the arm  412  includes plural bores  414  along the length thereof and a pin  416  secures the arm  412  to the member  29 . Each of the bags  52 ,  402  and  404  is individually adjustable in the vertical direction. For example, as shown with respect to bag  402 , the attachment loop  82  is attached to the lower end of a vertical member  418  that is slidable in a vertical sleeve  420  that is attached to the distal end of horizontal arm member  408 . The member  418  has plural bores  422  along the length thereof, and the vertical sleeve has bores to accommodate a pin  424 . It will be readily appreciated that the vertical height of bag  402  may be adjusted by inserting pin  424  in a selected bore  422 . The same structure is used with bags  52  and  404  as well, so all are independently adjustable. 
         [0041]    It will also be apparent that the suspension hats  58  shown in  FIG. 8  in connection with all three of the bags  52 ,  402  and  404  represent an alternative embodiment where the suspension arms  60 ,  62 ,  64  and  66  are attached directly to the D-rings of the bags, thereby omitting the circular base members and their alternative, the circumferential rims  76 . The suspension hats  58  in  FIG. 8  are defined by the suspension arms  60 ,  62 ,  64  and  66  and the hook  72  or other attachment means used to attach the bags to the overhead suspension point defined by attachment loops  82 . 
         [0042]    Both the second training station—dip station  100 —and the third training station—pull up station  150 —are primarily intended to provide upper body strength training. However, as detailed below, each of these stations is specially adapted to allow the user to exercise his or her legs in certain circumstances. 
         [0043]    Attention now is directed to the second training station, or dip station  100 . With reference to  FIG. 1 , dip station  100  comprises a pair of horizontally extending handholds  102  and  104  that extend outwardly from a base member  106  that is adjustably attached between upright frame members  14  and  16 . As best illustrated in  FIG. 3 , base member  106  comprises a rigid length of tubing having a square cross sectional configuration. An attachment member  108  is provided to connect the base member to the upright frame members in a manner that allows for vertical adjustment of the position of the handholds  102  and  104  along the upright frame members. Each attachment member  108  is defined by a plate  110  that is then angled at a 90 degree angle to define a second plate section  112 , and an upwardly extending arm section  114 . A pin  116  is attached to upwardly extending arm section  114  near the upper end thereof. The second plate section  112  of an attachment member  108  is attached to each of the opposite outer ends of the base member  106  as shown in  FIG. 3 . 
         [0044]    As noted, the base member  106  is removably attached to the upright frame members  14  and  16  to allow for vertical adjustment of the position of the dip station  100  relative to the ground. This allows for users of different height to use the station, and as detailed below, allows a user to adjust the position of the handholds during an exercise regimen. With reference to  FIGS. 3 and 4 , plural L-shaped cups, identified with reference numbers  120   a ,  120   b ,  122   a ,  122   b , etc. are located along the inner-facing surfaces  119  of upright arm members  14  and  16 —the L-shaped cups with the same numerical reference number are horizontally aligned at the same height or elevation on the opposed upright members. Thus, cup  120   a  is at the same height elevation as cup  120   b , cup  122   a  is aligned with  122   b , and so on. Base member  106  and the attached handholds  102  and  104  are attached to the upright frame members  14  and  16  by inserting pins  116  in horizontally aligned cups, then allowing the plates  110  to lie against the outer-facing surfaces  121  of the upright frame members. It will be appreciated that as force is applied to handholds  102  and  104  in the direction of arrow A in  FIG. 3  (e.g., the force of gravity or the force applied by a trainee using the dip station), plates  110  are pressed against the adjacent upright frame members and the vertical position of the base member and handholds is maintained with pins  116 . 
         [0045]    The vertical position of the base member and handholds may be changed very quickly. With reference to  FIG. 5  it may be seen that the handholds (only handhold  102  is shown in  FIG. 5 ) may be adjusted vertically upwardly by pivoting the outermost ends of the handholds upwardly so that the base member  106  and its attached structures pivots about pins  116  in L-shaped cups  128   a  (and  128   b,  which is not shown). The entire base member and handholds are raised upwardly as shown with the dashed arrow B and the pins  116  are re-inserted into the desired L-shaped cups, in this case cups  130   a  (and  130   b , not shown). 
         [0046]    Handholds  102  and  104  are further adjustable laterally along the length of base member  106 . With returning reference to  FIGS. 3 and 4 , each of the handholds  102  and  104  has an inverted generally U-shaped member  132  attached to the base of the handhold, for example, by welding. The U-shaped member  132  is sized and cooperatively shaped to extend over the base member  106  as illustrated. As noted above, base member  106  is square in cross sectional configuration. It will be appreciated that because the base member  106  is square, the handholds are maintained in a horizontal position relative to the ground plane and cannot rotate relative to the base member. A bolt  134  extends through a bore in each of the U-shaped members and a nut  136  is attached to the end of the bolt. There is a slight tolerance between the U-shaped members  132  and the base member  106 . This allows the handholds to be slid independently along base member  106  as illustrated with arrow C in  FIG. 4 . 
         [0047]    The third station, pull up station  150 , is illustrated in isolation in  FIG. 6 . Pull up station  150  includes a pair of handholds  152  and  154  suspended below a cross bar  156  by any convenient linkage that allows the handholds to be quickly and easily removed by the trainee. The opposed ends of the cross bar  156  (identified with reference numbers  157  and  159 ) are captured in retaining cups attached to upright frame members  18  and  20 . Cross bar  156  includes a bored flange  158  that is welded to the cross bar and which depends from the lower side thereof. Flange  158  includes plural bores  160  along its length. Each handhold  152  and  154  includes an S hook  162  that has a lower end attached to the handhold (in the illustration, the lower portion of S hook  162  is attached to a latching swivel  164  and the handhold is attached to the latching portion of the swivel), and the upper portion of the S hook is inserted through a bore  160 . The S hook  162  is easily removed from a bore  160 , which allows the trainee using the pull up station  150  to quickly change the separation distance between the handholds, as illustrated with arrow A, to fit the individual&#39;s needs. 
         [0048]    The vertical position of cross bar  156  relative to the ground and upright frame members  18  and  20  is also readily adjustable as illustrated with arrow B in  FIG. 6 . Plural, paired L-shaped cups, identified with reference numbers  170   a ,  170   b ,  172   a ,  172   b , etc. are located along the respective outer-facing surfaces  178  of upright frame members  18  and  20 —the L-shaped cups with the same numerical reference number are vertically aligned on the upright members. Thus, cup  170   a  is at the same height elevation as cup  170   b , cup  172   a  is aligned with  172   b , and so on. The cups are shown in  FIG. 6  as being attached to the upright frame members with bolts  180 , but it will be appreciated that the cups may be attached in any convenient manner. 
         [0049]    The vertical position of the cross bar  156  and handhold  152  and  154  may be changed very quickly—the user simply removes the cross bar  156  from the cups in which the cross bar is being held (cups  172   a  and  172   b  in  FIG. 6 ) by lifting the bar upwardly, adjusts the height of the bar to the desired level, and places the ends of the bar into the desired cups. The opposite ends of flange  158  are angled at  182  and the width of the flange at its widest point is slightly less than the width measured between the inner edges of paired cups, such as cups  172   a  and  172   b.  As such, when the cross bar  156  is placed in the cups, the angled portion  182  of the flange prevents the cross bar from sliding longitudinally in the cups, and the flange keeps the cross bar centered. 
         [0050]    With returning reference to  FIG. 1 , core station  200  is defined by three sit up benches,  202 ,  204  and  206 . Each of the three sit up benches is identical and is defined by an angled bench  208  that is supported at its outermost end  210  with a foot  212 . The opposite end of the bench  213  is also supported by its attachment to a support arm such that a foot bar is spaced apart from the floor. A hand bar  218  extends upwardly near end  213 . The benches may be padded, if desired. The benches  202 ,  204  and  206  are used in a conventional manner with the user&#39;s head near outermost end  210  and with the user&#39;s feet under the foot bar. 
         [0051]    The number of benches and their orientations relative to one another and their orientation relative to the support frame  12  are not critical features. 
         [0052]    Use of exercise apparatus  10  will now be described with reference to  FIG. 1 . Apparatus  10 , as configured in  FIG. 1 , is suited for simultaneous use by up to six trainees. Although fewer may use the apparatus at any one time, by training in a group there is a group training aspect that enhances the training experience. Preferably, apparatus  10  includes a timer  250  that is readily visible to each trainee—plural timers each displaying identical information may be used so each trainee can easily see the timer. Three trainees are positioned on the three core benches  202 ,  204  and  206  of core station  200 . A trainee is positioned at each of the three other stations, heavy bag station  50 , dip station  100  and pull up station  150 . The vertical and horizontal positions of handholds  102  and  104  of dip station  100  are adjusted according to the trainee&#39;s preference—typically, the vertical adjustment is initially such that the trainee&#39;s feet are above the ground when the trainee is in the lowest body position required for the exercise performed at that station. With dips, the lowest body position is when the trainee&#39;s arms are fully flexed. Likewise, the vertical and horizontal positions of handholds  152  and  154  of pull up station  150  are adjusted according to the trainee&#39;s preference—the vertical adjustment is initially such that the trainee&#39;s feet are above the ground when the trainee is suspended from the handholds. 
         [0053]    A predetermined timing interval is then set in the timer(s)  250 . When this is done, a display  252  on the timer  250  displays the initial training interval. The training interval, which is the duration of time at which the trainees will exercise at their respective initial positions, may be set at any amount of time. A typical training interval is 2 minutes, and accordingly, display  252  would display “2:00”. 
         [0054]    A recuperation interval is then set in the timer(s)  250 . The recuperation interval is a predetermined time between training intervals during which the trainees may rest. Thus, once a training interval has expired—i.e., display  252  has counted down from 2:00 to 0, the recuperation interval is then displayed on display  252 . As with the training interval, the recuperation interval may be any amount of time. Typically, the recuperation interval is 30 seconds; the display automatically displays “:30” once the training interval reaches zero on the display. 
         [0055]    With all trainees in position, the timer  250  is started. The trainee at heavy bag station  50  goes through an exercise routine in which, among other things, the trainee grapples the heavy bag  52 , removes it from its suspension from extension member  33  and wrestles the bag to the ground. As detailed earlier, the rigid suspension hat  58  allows the trainee to replace the heavy bag  52  in its original suspended position very easily. The trainee may then use light bag  300 , and combine that with punching and kicking exercises. The exercise routine may be varied widely according to desired mixed martial arts techniques and protocols. 
         [0056]    Simultaneously, the trainee at dip station  100  will begin performing dips, which are a standard exercise. This trainee is required to continue the exercise for the full duration of the training interval. It will be appreciated by those of ordinary skill that few trainees, even those who are highly fit, will be able to perform dips for the full training interval if the interval is of any length, such as 2 minutes. As such, when the trainee becomes fatigued he or she lowers the handholds  102  and  104  in the manner detailed above to the point where the trainee&#39;s feet are on the ground during at least a portion of the dip exercise. With the handholds thus adjusted, the trainee continues to perform dips. However, since the trainee&#39;s feet are on the ground during at least a part of each repetition, the trainee will have an assist from their legs. If the trainee continues to fatigue during the training interval, the height of the handholds may be further lowered so there is an even greater assist from the trainee&#39;s legs. 
         [0057]    Simultaneously, the trainee at pull up station  150  will begin performing pull ups, which also are a standard exercise. This trainee is required to continue repeating the pull ups for the full duration of the training interval. As with dips, it will be appreciated that few athletes are able to perform pull ups for even a 2 minute interval. When the trainee becomes fatigued, he or she lowers the handholds  152  and  154  as described above to the point where their feet are on the ground during at least a portion of the pull up repetition. With the handholds thus adjusted, the trainee continues to perform pull ups with an assist from the trainee&#39;s legs during at least a portion of the repetition. The handholds may be lowered further if the trainee continues to fatigue and is unable to finish the training interval at the set height, again, so there is an even greater assist from the trainee&#39;s legs. 
         [0058]    Simultaneously, the three trainees on the core benches  202 ,  204  and  206  begin performing sit ups when the timer is started. Optionally, one or two trainees may be provided with weights, such as a medicine ball, to be held in their hands as they perform sit ups. When the trainee is in the most upright position, he or she passes the medicine ball to the trainee on the adjacent core bench, for example, moving in a clockwise rotation. 
         [0059]    Once the timer  250  has counted down to zero, the recuperation interval is displayed and begins counting down to zero. An alarm may be used to signal the end of a training interval. During the recuperation interval, all of the trainees rotate into the next sequential exercise position or station and make any adjustments to the station as detailed above. For example, the trainee on core bench  206  moves to pull up station  150 , the trainee on pull up station  150  moves to heavy bag station  50 , the trainee on heavy bag station moves to dip station  100 , the trainee on heavy bag station  100  goes to core bench  202 , the trainee on core bench  202  moves to bench  204 , and the trainee on bench  204  moves to bench  206 . Of course, where the trainees move during the recuperation interval may be varied widely. When the recuperation interval ends, “00:00” is displayed on the display  252 , an alarm may sound, and the display is automatically reset to display an identical training interval, which begins immediately. An optional secondary display window  254  on timer  250  may display other information, such as elapsed time and/or the number of training intervals that have elapsed. 
         [0060]    This routine of training intervals followed by recuperation intervals is continued until each trainee has performed a training interval at each station, and at each core bench at core station  200 . It will be appreciated that if there are six trainees, and if the training interval is set to 2 minutes, the total training time is only 12 minutes (with a total of 3 minutes of recuperation time in the recuperation intervals). Although this is a relatively short period of time for an exercise routine, the training has shown to be highly effective. Moreover, the team camaraderie aspect of a group of individuals training as a team has shown to be highly motivating. 
         [0061]    Turning now to  FIG. 7 , dip station  100  may be easily converted into a different type of exercising station by installing a plate  350  that is configured to be removably attached to the handholds  102  and  104 . The plate  350  defines a platform that is used as a jump-up platform. The vertical height of the plate  350  relative to the ground is easily adjustable in the same manner described above with respect to handholds  102  and  104 , so the distance that the user jumps up to the jump-up platform may be varied according to the trainee&#39;s particular needs, fitness level and fatigue level. Plate  350  includes a channel  352  that is cooperatively shaped with base member  106  of dip station  100 . The channel  352  of plate  350  may be fitted over the base member with handholds  102  and  104  remaining in position. When the plate is installed, the plate rests on the handholds, which support it. Two pins  354  are used with spring clips  356  to secure the plate in place over the base member and handholds. 
         [0062]    It will be appreciated that various modifications to the equipment used in each of the four training stations may be made without departing from the scope of the invention. To provide a few examples, the suspension hat for suspending the heavy bag  52  from an overhead attachment point may utilize a single rigid arm attached to either a circular plate or a peripheral rim. Also, the suspension hat may have multiple rigid arms that are separately attached to separate attachment points to multiple overhead attachment points. Likewise, the manner of providing for both vertical and horizontal adjustment of the handholds for the dip station and pull up station may be varied in equivalent manners to achieve the same functional result. And of course, the hook  72  and attachment loop  82  may be reversed so that the hook depends from the overhead suspension point. Yet another alternative structure for attaching the heavy bag to the overhead suspension point is to replace hook  72  with a ball, and replace attachment loop  82  with a socket configured for accepting and retaining the ball, yet allowing release of the ball (and therefore the heavy bag) when sufficient force is applied to the heavy bag. 
         [0063]    While the present invention has been described in terms of a preferred embodiment, it will be appreciated by one of ordinary skill that the spirit and scope of the invention is not limited to those embodiments, but extend to the various modifications and equivalents as defined in the appended claims.