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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.
Hammock - Dolphin
1
Level: 2
5
Lunges L
1
Level: 1
6
Posterior deltoid stretch
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Archerpose
1
Level: 1
5
Main exercises
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Forearm flexion
4
Level: 2
R3
12
Chain triceps extension (side)
3
Level: 1
R1
8
Chain triceps extension (side)
3
Level: 1
R2
8
Chain triceps extension (side)
3
Level: 1
R3
8
Press - L Adduction
4
Level: 1
R1
6
Press - L Adduction
4
Level: 1
R2
6
Press - L Adduction
4
Level: 1
R3
6
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
High pull (single arm)
4
Level: 2
R2
8
High pull (single arm)
4
Level: 2
R3
8
Narrow grip pushups in plank
4
Level: 1
R1
10
Narrow grip pushups in plank
4
Level: 1
R2
10
Narrow grip pushups in plank
4
Level: 1
R3
10
Spider-Man
4
Level: 1
R1
10
Spider-Man
4
Level: 1
R2
10
Spider-Man
4
Level: 1
R3
10
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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