140
Workout

Circular training for boxer 1

~57 min.
~684 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid 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.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (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.
Main exercises
Torso rotation with squat (from side ot side)
8
Level: 1
30 sec.
Press
6
Level: 3
30 sec.
Low pull - Triceps
6
Level: 1
30 sec.
Parallel grip pull-ups
5
Level: 2
30 sec.
Hip drop
5
Level: 5
R1
30 sec.
Hip drop
5
Level: 5
R2
30 sec.
Torso rotation with squat (from side ot side)
8
Level: 1
30 sec.
Press
6
Level: 3
30 sec.
Low pull - Triceps
6
Level: 1
30 sec.
Parallel grip pull-ups
5
Level: 2
30 sec.
Hip drop
5
Level: 5
R1
30 sec.
Hip drop
5
Level: 5
R2
30 sec.
Torso rotation with squat (from side ot side)
8
Level: 1
30 sec.
Press
6
Level: 3
30 sec.
Low pull - Triceps
6
Level: 1
30 sec.
Parallel grip pull-ups
5
Level: 2
30 sec.
Hip drop
5
Level: 5
R1
30 sec.
Hip drop
5
Level: 5
R2
30 sec.
Torso rotation with squat (from side ot side)
8
Level: 1
30 sec.
Press
6
Level: 3
30 sec.
Low pull - Triceps
6
Level: 1
30 sec.
Parallel grip pull-ups
5
Level: 2
30 sec.
Hip drop
5
Level: 5
R1
30 sec.
Hip drop
5
Level: 5
R2
30 sec.