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90
Workout

Hammer

~33 min.
~396 kcal
Male
⁉️ Comments

"Hammer": This is an intense set of exercises specifically aimed at developing strength and endurance in the upper extremities, back, shoulders and chest, which is an important aspect of boxing training.

Warm up
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Archerpose
1
Level: 1
5
Subscription needed
Main exercises
Forearm flexion
4
Level: 2
R1
12
Subscription needed
Forearm flexion
4
Level: 2
R2
12
Subscription needed
Forearm flexion
4
Level: 2
R3
12
Subscription needed
Chain triceps extension (side)
3
Level: 1
R1
8
Subscription needed
Chain triceps extension (side)
3
Level: 1
R2
8
Subscription needed
Chain triceps extension (side)
3
Level: 1
R3
8
Subscription needed
Press - L Adduction
4
Level: 1
R1
6
Subscription needed
Press - L Adduction
4
Level: 1
R2
6
Subscription needed
Press - L Adduction
4
Level: 1
R3
6
Subscription needed
Archer Pushups
5
Level: 2
R1
10
Archer Pushups
5
Level: 2
R2
10
Archer Pushups
5
Level: 2
R3
10
High pull (single arm)
4
Level: 2
R1
8
Subscription needed
High pull (single arm)
4
Level: 2
R2
8
Subscription needed
High pull (single arm)
4
Level: 2
R3
8
Subscription needed
Narrow grip pushups in plank
4
Level: 1
R1
10
Subscription needed
Narrow grip pushups in plank
4
Level: 1
R2
10
Subscription needed
Narrow grip pushups in plank
4
Level: 1
R3
10
Subscription needed
Spider-Man
4
Level: 1
R1
10
Spider-Man
4
Level: 1
R2
10
Spider-Man
4
Level: 1
R3
10
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
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
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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