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94
Workout

Footwork

~53 min.
~636 kcal
Male
⁉️ Comments

"Footwork": This workout develops the strength, speed and endurance of a boxer's legs, allowing him to effectively move around the ring and carry out offensive and defensive actions.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Lower back stretch with rotation
1
Level: 1
17 sec.
Lower leg extension
1
Level: 1
16 sec.
Lunges L
1
Level: 1
7
Side lunge stretch
1
Level: 1
17 sec.
Sumo squat
1
Level: 2
12
Main exercises
Round 1
Sprinter start
6
Level: 1
12
Sumo squats
5
Level: 1
17
Lunge
5
Level: 3
14
Pistol
6
Level: 1
12
Backward lunge
5
Level: 2
14
Round 2
Sprinter start
6
Level: 1
12
Sumo squats
5
Level: 1
17
Lunge
5
Level: 3
14
Pistol
6
Level: 1
12
Backward lunge
5
Level: 2
14
Round 3
Sprinter start
6
Level: 1
12
Sumo squats
5
Level: 1
17
Lunge
5
Level: 3
14
Pistol
6
Level: 1
12
Backward lunge
5
Level: 2
14
Round 4
Sprinter start
6
Level: 1
12
Sumo squats
5
Level: 1
17
Lunge
5
Level: 3
14
Pistol
6
Level: 1
12
Backward lunge
5
Level: 2
14
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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