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122
Workout

Confident blow

~40 min.
~480 kcal
Male
⁉️ Comments

"Confident blow": This training focuses on improving punching technique and power, allowing the boxer to punch confidently and effectively in a fight.

Warm up
T Stretch
1
Level: 1
9 sec.
Sumo squat
1
Level: 2
12
Cross-legged incline
1
Level: 1
17 sec.
Forward lunge
1
Level: 1
17 sec.
Rotation 1
1
Level: 1
9
Forward fold
1
Level: 3
12 sec.
Main exercises
T adduction
6
Level: 2
R1
12
T adduction
6
Level: 2
R2
12
T adduction
6
Level: 2
R3
12
T adduction
6
Level: 2
R4
12
Fly Squat
6
Level: 1
R1
14
Fly Squat
6
Level: 1
R2
14
Fly Squat
6
Level: 1
R3
14
Fly Squat
6
Level: 1
R4
14
Side lunge leg in the hinge
6
Level: 2
R1
14
Side lunge leg in the hinge
6
Level: 2
R2
14
Side lunge leg in the hinge
6
Level: 2
R3
14
Side lunge leg in the hinge
6
Level: 2
R4
14
I - Abduction
5
Level: 1
R1
12
I - Abduction
5
Level: 1
R2
12
I - Abduction
5
Level: 1
R3
12
I - Abduction
5
Level: 1
R4
12
Biceps curl
5
Level: 2
R1
14
Biceps curl
5
Level: 2
R2
14
Biceps curl
5
Level: 2
R3
14
Biceps curl
5
Level: 2
R4
14
Pull-up with a wide grip
7
Level: 2
R1
7
Pull-up with a wide grip
7
Level: 2
R2
7
Pull-up with a wide grip
7
Level: 2
R3
7
Pull-up with a wide grip
7
Level: 2
R4
7
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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