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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.
Subscription needed
Archerpose
1
Level: 1
5
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Main exercises
Round 1
Forearm flexion
4
Level: 2
12
Subscription needed
SIde plank with hip lift
4
Level: 2
40 sec.
Subscription needed
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Medium pull - slide Y
7
Level: 1
6
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Squat - T abduction
7
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Round 2
Forearm flexion
4
Level: 2
12
Subscription needed
SIde plank with hip lift
4
Level: 2
40 sec.
Subscription needed
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Medium pull - slide Y
7
Level: 1
6
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Squat - T abduction
7
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Round 3
Forearm flexion
4
Level: 2
12
Subscription needed
SIde plank with hip lift
4
Level: 2
40 sec.
Subscription needed
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Medium pull - slide Y
7
Level: 1
6
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Squat - T abduction
7
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
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.
Subscription needed

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