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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
T Stretch
1
Level: 1
8 sec.
Golf
1
Level: 2
6
Main exercises
Medium pull (one hand)
4
Level: 2
R1
8
Medium pull (one hand)
4
Level: 2
R2
8
Medium pull (one hand)
4
Level: 2
R3
8
Medium pull (one hand)
4
Level: 2
R4
8
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
Chest press single arm
6
Level: 2
R2
10
Chest press single arm
6
Level: 2
R3
10
Chest press single arm
6
Level: 2
R4
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
A - Abduction
5
Level: 2
R3
10
A - Abduction
5
Level: 2
R4
10
T - Abduction
5
Level: 2
R1
10
T - Abduction
5
Level: 2
R2
10
T - Abduction
5
Level: 2
R3
10
T - Abduction
5
Level: 2
R4
10
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
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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