168
Workout

Circular training for boxer 4

~59 min.
~708 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Butterfly - Squat
5
Level: 1
30 sec.
Backward lunge single arm
6
Level: 4
R1
30 sec.
Backward lunge single arm
6
Level: 4
R2
30 sec.
I slide (kneeling)
7
Level: 2
R1
30 sec.
I slide (kneeling)
7
Level: 2
R2
30 sec.
A - Abduction (reverse grip)
6
Level: 2
30 sec.
Bar muscle up
9
Level: 3
30 sec.
SIde plank with rotation
5
Level: 1
R1
30 sec.
SIde plank with rotation
5
Level: 1
R2
30 sec.
Butterfly - Squat
5
Level: 1
30 sec.
Backward lunge single arm
6
Level: 4
R1
30 sec.
Backward lunge single arm
6
Level: 4
R2
30 sec.
I slide (kneeling)
7
Level: 2
R1
30 sec.
I slide (kneeling)
7
Level: 2
R2
30 sec.
A - Abduction (reverse grip)
6
Level: 2
30 sec.
Bar muscle up
9
Level: 3
30 sec.
SIde plank with rotation
5
Level: 1
R1
30 sec.
SIde plank with rotation
5
Level: 1
R2
30 sec.
Butterfly - Squat
5
Level: 1
30 sec.
Backward lunge single arm
6
Level: 4
R1
30 sec.
Backward lunge single arm
6
Level: 4
R2
30 sec.
I slide (kneeling)
7
Level: 2
R1
30 sec.
I slide (kneeling)
7
Level: 2
R2
30 sec.
A - Abduction (reverse grip)
6
Level: 2
30 sec.
Bar muscle up
9
Level: 3
30 sec.
SIde plank with rotation
5
Level: 1
R1
30 sec.
SIde plank with rotation
5
Level: 1
R2
30 sec.