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138
Workout

Circular fighter

~58 min.
~696 kcal
Male
⁉️ Comments

"Circular fighter": This is an intense set of exercises designed to improve physical fitness and fighting skills. Due to its circuit training structure, boxers perform a series of exercises in short intervals with minimal rest in between. This allows you to develop not only strength and endurance, but also improves cardiovascular endurance, which is a key aspect of successful boxing training.

Warm up
Widmill
1
Level: 1
10 sec.
Archerpose
1
Level: 1
5
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Round 1
Forearm flexion
4
Level: 2
12
SIde plank with hip lift
4
Level: 2
40 sec.
Backward lunge with leg change
4
Level: 2
12
Spider-Man
6
Level: 2
10
Medium pull - slide Y
7
Level: 1
6
Pull with single arm with rotation and squats
7
Level: 1
10
Squat - T abduction
7
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Round 2
Forearm flexion
4
Level: 2
12
SIde plank with hip lift
4
Level: 2
40 sec.
Backward lunge with leg change
4
Level: 2
12
Spider-Man
6
Level: 2
10
Medium pull - slide Y
7
Level: 1
6
Pull with single arm with rotation and squats
7
Level: 1
10
Squat - T abduction
7
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Round 3
Forearm flexion
4
Level: 2
12
SIde plank with hip lift
4
Level: 2
40 sec.
Backward lunge with leg change
4
Level: 2
12
Spider-Man
6
Level: 2
10
Medium pull - slide Y
7
Level: 1
6
Pull with single arm with rotation and squats
7
Level: 1
10
Squat - T abduction
7
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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