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74
Workout

Boxer's Press

~53 min.
~636 kcal
Male
⁉️ Comments

"Boxer's Press": This workout focuses on strengthening the core muscles, which improves a boxer's stability, strength and endurance in a fight. Strong abs help boxers reduce the risk of injury and damage, as strengthened muscles are more resistant to shock and stress.

Warm up
M Stretch
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
Short extension
1
Level: 1
8
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
8
Main exercises
Round 1
Crunch
5
Level: 1
12
Side plank
3
Level: 2
40 sec.
Quadroped
3
Level: 1
20 sec.
I slide (kneeling)
5
Level: 1
12
Press - I Adduction
6
Level: 2
6
Round 2
Crunch
5
Level: 1
12
Side plank
3
Level: 2
40 sec.
Quadroped
3
Level: 1
20 sec.
I slide (kneeling)
5
Level: 1
12
Press - I Adduction
6
Level: 2
6
Round 3
Crunch
5
Level: 1
12
Side plank
3
Level: 2
40 sec.
Quadroped
3
Level: 1
20 sec.
I slide (kneeling)
5
Level: 1
12
Press - I Adduction
6
Level: 2
6
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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