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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
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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