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159
Workout

Coordination and accuracy

~55 min.
~660 kcal
Male
⁉️ Comments

"Coordination and accuracy": This workout develops the boxer's coordination and punching accuracy, allowing him to improve his technique and effectiveness in the ring. Good coordination will provide more dexterous evasions from opponents' blows, and also allows you to better react to changes in the situation in the ring.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Spider-Man (single leg )
5
Level: 1
8
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Swimmer start
5
Level: 1
10
Archer press
7
Level: 3
10
Subscription needed
Round 2
Spider-Man (single leg )
5
Level: 1
8
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Swimmer start
5
Level: 1
10
Archer press
7
Level: 3
10
Subscription needed
Round 3
Spider-Man (single leg )
5
Level: 1
8
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Swimmer start
5
Level: 1
10
Archer press
7
Level: 3
10
Subscription needed
Round 4
Spider-Man (single leg )
5
Level: 1
8
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Swimmer start
5
Level: 1
10
Archer press
7
Level: 3
10
Subscription needed
Cool down
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

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