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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
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Spider-Man (single leg )
5
Level: 1
8
Reverse plank leg abduction (alternating)
7
Level: 1
10
Pistol - Backward lunge single arm
8
Level: 2
6
Back extension
7
Level: 4
10
Swimmer start
5
Level: 1
10
Archer press
7
Level: 3
10
Round 2
Spider-Man (single leg )
5
Level: 1
8
Reverse plank leg abduction (alternating)
7
Level: 1
10
Pistol - Backward lunge single arm
8
Level: 2
6
Back extension
7
Level: 4
10
Swimmer start
5
Level: 1
10
Archer press
7
Level: 3
10
Round 3
Spider-Man (single leg )
5
Level: 1
8
Reverse plank leg abduction (alternating)
7
Level: 1
10
Pistol - Backward lunge single arm
8
Level: 2
6
Back extension
7
Level: 4
10
Swimmer start
5
Level: 1
10
Archer press
7
Level: 3
10
Round 4
Spider-Man (single leg )
5
Level: 1
8
Reverse plank leg abduction (alternating)
7
Level: 1
10
Pistol - Backward lunge single arm
8
Level: 2
6
Back extension
7
Level: 4
10
Swimmer start
5
Level: 1
10
Archer press
7
Level: 3
10
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

Comments

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