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162
Workout

Speed ​​and endurance

~1 h. 1 min.
~732 kcal
Male
⁉️ Comments

"Speed ​​and endurance": This training develops the boxer's speed and endurance, allowing him to carry out quick and effective attacks throughout the fight.

Warm up
Shoulder rotation
1
Level: 1
10 sec.
Widmill
1
Level: 1
13 sec.
Rotation 2
1
Level: 2
10
Wall Slide (stand facing away from the anchor point)
1
Level: 1
10
Short extension
1
Level: 1
10
Cossack squat in a bent-over position
1
Level: 2
13
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
8
Level: 2
5
SIde plank with rotation
8
Level: 2
52 sec.
Pistol
8
Level: 2
13
Butterfly
9
Level: 3
13
Lunge with rotation
9
Level: 3
7
Low pull - slide T
9
Level: 1
8
Round 2
Y abduction - Forearm flexion - Low pull
8
Level: 2
5
SIde plank with rotation
8
Level: 2
52 sec.
Pistol
8
Level: 2
13
Butterfly
9
Level: 3
13
Lunge with rotation
9
Level: 3
7
Low pull - slide T
9
Level: 1
8
Round 3
Y abduction - Forearm flexion - Low pull
8
Level: 2
5
SIde plank with rotation
8
Level: 2
52 sec.
Pistol
8
Level: 2
13
Butterfly
9
Level: 3
13
Lunge with rotation
9
Level: 3
7
Low pull - slide T
9
Level: 1
8
Round 4
Y abduction - Forearm flexion - Low pull
8
Level: 2
5
SIde plank with rotation
8
Level: 2
52 sec.
Pistol
8
Level: 2
13
Butterfly
9
Level: 3
13
Lunge with rotation
9
Level: 3
7
Low pull - slide T
9
Level: 1
8
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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