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206
Workout

Speed and strength

~1 h. 5 min.
~780 kcal
Male
⁉️ Comments

"Speed and strength": This training aims to develop the speed and power of a boxer's punches, helping him quickly react to his opponent's actions and achieve maximum effect with each blow.

Warm up
Forward lunge
1
Level: 1
17 sec.
Rotation 1
1
Level: 1
9
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
M Stretch
1
Level: 1
9 sec.
Neck extension
1
Level: 1
7
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Main exercises
Round 1
Medium pull - slide T
10
Level: 2
7
A - Abduction
8
Level: 3
12
Sprinter start
6
Level: 1
12
Butterfly
6
Level: 2
12
Low pull - slide 1
10
Level: 2
7
Push-ups - Mountain climber
10
Level: 3
7
Side lunge - crosslunge single arm
7
Level: 1
7
Round 2
Medium pull - slide T
10
Level: 2
7
A - Abduction
8
Level: 3
12
Sprinter start
6
Level: 1
12
Butterfly
6
Level: 2
12
Low pull - slide 1
10
Level: 2
7
Push-ups - Mountain climber
10
Level: 3
7
Side lunge - crosslunge single arm
7
Level: 1
7
Round 3
Medium pull - slide T
10
Level: 2
7
A - Abduction
8
Level: 3
12
Sprinter start
6
Level: 1
12
Butterfly
6
Level: 2
12
Low pull - slide 1
10
Level: 2
7
Push-ups - Mountain climber
10
Level: 3
7
Side lunge - crosslunge single arm
7
Level: 1
7
Round 4
Medium pull - slide T
10
Level: 2
7
A - Abduction
8
Level: 3
12
Sprinter start
6
Level: 1
12
Butterfly
6
Level: 2
12
Low pull - slide 1
10
Level: 2
7
Push-ups - Mountain climber
10
Level: 3
7
Side lunge - crosslunge single arm
7
Level: 1
7
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
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
Embryo
1
Level: 1
10 sec.

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