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152
Workout

Iron fist

~41 min.
~492 kcal
Male
Comments

"Iron fist": This is a set of exercises designed to develop and strengthen the muscles of the upper extremities, which plays an important role in effective punches in boxing. This training helps to increase strength, speed and stability of the hands, as well as improve the technique of striking, which is an important aspect of successful training for a boxer.

Warm Up
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Subscription needed
T Stretch
1
Level: 1
8 sec.
Golf
1
Level: 2
6
Main exercises
Medium pull (one hand)
4
Level: 2
R1
8
Subscription needed
Medium pull (one hand)
4
Level: 2
R2
8
Subscription needed
Medium pull (one hand)
4
Level: 2
R3
8
Subscription needed
Medium pull (one hand)
4
Level: 2
R4
8
Subscription needed
Push ups pike
6
Level: 1
R1
6
Push ups pike
6
Level: 1
R2
6
Push ups pike
6
Level: 1
R3
6
Push ups pike
6
Level: 1
R4
6
Pull squat
5
Level: 1
R1
12
Pull squat
5
Level: 1
R2
12
Pull squat
5
Level: 1
R3
12
Pull squat
5
Level: 1
R4
12
Chest press single arm
6
Level: 2
R1
10
Subscription needed
Chest press single arm
6
Level: 2
R2
10
Subscription needed
Chest press single arm
6
Level: 2
R3
10
Subscription needed
Chest press single arm
6
Level: 2
R4
10
Subscription needed
A - Abduction
5
Level: 2
R1
10
Subscription needed
A - Abduction
5
Level: 2
R2
10
Subscription needed
A - Abduction
5
Level: 2
R3
10
Subscription needed
A - Abduction
5
Level: 2
R4
10
Subscription needed
T - Abduction
5
Level: 2
R1
10
Subscription needed
T - Abduction
5
Level: 2
R2
10
Subscription needed
T - Abduction
5
Level: 2
R3
10
Subscription needed
T - Abduction
5
Level: 2
R4
10
Subscription needed
Squat - I abduction
6
Level: 1
R1
12
Squat - I abduction
6
Level: 1
R2
12
Squat - I abduction
6
Level: 1
R3
12
Squat - I abduction
6
Level: 1
R4
12

Comments

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