147
Workout

Circular training for boxer 3

~55 min.
~660 kcal
Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
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.
Lower back stretch
1
Level: 1
15 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
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
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
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
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.