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230
Workout

Knockout

~1 h. 3 min.
~756 kcal
Male
⁉️ Comments

"Knockout": This is a set of exercises designed to develop and strengthen the muscles of the arms, shoulders and upper back, which play a key role in effective punching in boxing. This set of workouts helps improve striking technique, increase hand strength and speed, and strengthen the strength and stability of the boxer's upper body.

Warm up
Lunges L
1
Level: 1
6
Subscription needed
Forward fold
1
Level: 2
10 sec.
Subscription needed
Hero pose
1
Level: 2
5
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Low pull - slide Y
9
Level: 2
6
Subscription needed
Low pull - slide 1
9
Level: 2
6
Subscription needed
Squat - I abduction
8
Level: 2
12
Subscription needed
Low pull (one hand)
8
Level: 3
8
Subscription needed
Burpee
7
Level: 2
8
Spider-Man
8
Level: 3
10
Subscription needed
Push ups side crunch
7
Level: 2
6
Subscription needed
Round 2
Low pull - slide Y
9
Level: 2
6
Subscription needed
Low pull - slide 1
9
Level: 2
6
Subscription needed
Squat - I abduction
8
Level: 2
12
Subscription needed
Low pull (one hand)
8
Level: 3
8
Subscription needed
Burpee
7
Level: 2
8
Spider-Man
8
Level: 3
10
Subscription needed
Push ups side crunch
7
Level: 2
6
Subscription needed
Round 3
Low pull - slide Y
9
Level: 2
6
Subscription needed
Low pull - slide 1
9
Level: 2
6
Subscription needed
Squat - I abduction
8
Level: 2
12
Subscription needed
Low pull (one hand)
8
Level: 3
8
Subscription needed
Burpee
7
Level: 2
8
Spider-Man
8
Level: 3
10
Subscription needed
Push ups side crunch
7
Level: 2
6
Subscription needed
Round 4
Low pull - slide Y
9
Level: 2
6
Subscription needed
Low pull - slide 1
9
Level: 2
6
Subscription needed
Squat - I abduction
8
Level: 2
12
Subscription needed
Low pull (one hand)
8
Level: 3
8
Subscription needed
Burpee
7
Level: 2
8
Spider-Man
8
Level: 3
10
Subscription needed
Push ups side crunch
7
Level: 2
6
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
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
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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