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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
Forward fold
1
Level: 2
10 sec.
Hero pose
1
Level: 2
5
L extension
1
Level: 1
8
Rotation 2
1
Level: 2
8
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Low pull - slide Y
9
Level: 2
6
Low pull - slide 1
9
Level: 2
6
Squat - I abduction
8
Level: 2
12
Low pull (one hand)
8
Level: 3
8
Burpee
7
Level: 2
8
Spider-Man
8
Level: 3
10
Push ups side crunch
7
Level: 2
6
Round 2
Low pull - slide Y
9
Level: 2
6
Low pull - slide 1
9
Level: 2
6
Squat - I abduction
8
Level: 2
12
Low pull (one hand)
8
Level: 3
8
Burpee
7
Level: 2
8
Spider-Man
8
Level: 3
10
Push ups side crunch
7
Level: 2
6
Round 3
Low pull - slide Y
9
Level: 2
6
Low pull - slide 1
9
Level: 2
6
Squat - I abduction
8
Level: 2
12
Low pull (one hand)
8
Level: 3
8
Burpee
7
Level: 2
8
Spider-Man
8
Level: 3
10
Push ups side crunch
7
Level: 2
6
Round 4
Low pull - slide Y
9
Level: 2
6
Low pull - slide 1
9
Level: 2
6
Squat - I abduction
8
Level: 2
12
Low pull (one hand)
8
Level: 3
8
Burpee
7
Level: 2
8
Spider-Man
8
Level: 3
10
Push ups side crunch
7
Level: 2
6
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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