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117
Workout

A technical blow

~43 min.
~516 kcal
Male
⁉️ Comments

"A technical blow": This training is specifically designed to improve striking technique and increase its effectiveness in combat. Includes loop exercises aimed at improving coordination, accuracy and punching power in various combat situations.

Warm up
Sumo squat
1
Level: 2
10
Main exercises
Overhead Forearm extension (single arm)
6
Level: 2
R1
8
Overhead Forearm extension (single arm)
6
Level: 2
R2
8
Overhead Forearm extension (single arm)
6
Level: 2
R3
8
Overhead Forearm extension (single arm)
6
Level: 2
R4
8
Press - I Adduction
4
Level: 1
R1
6
Press - I Adduction
4
Level: 1
R2
6
Press - I Adduction
4
Level: 1
R3
6
Press - I Adduction
4
Level: 1
R4
6
Low pull - Triceps
6
Level: 1
R1
6
Low pull - Triceps
6
Level: 1
R2
6
Low pull - Triceps
6
Level: 1
R3
6
Low pull - Triceps
6
Level: 1
R4
6
Hinge plank single arm
4
Level: 1
R1
8
Hinge plank single arm
4
Level: 1
R2
8
Hinge plank single arm
4
Level: 1
R3
8
Hinge plank single arm
4
Level: 1
R4
8
Press with pushup
5
Level: 1
R1
10
Press with pushup
5
Level: 1
R2
10
Press with pushup
5
Level: 1
R3
10
Press with pushup
5
Level: 1
R4
10
Biceps curl
4
Level: 2
R1
12
Biceps curl
4
Level: 2
R2
12
Biceps curl
4
Level: 2
R3
12
Biceps curl
4
Level: 2
R4
12
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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