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140
Workout

Puncher

~29 min.
~348 kcal
Male
⁉️ Comments

"Puncher": This is an intense exercise program designed to develop and strengthen the muscles of the upper body, including the shoulders, back, chest and arms. This training helps develop strength, endurance and coordination in the upper body, which is an important aspect of preparing a boxer for success in the ring.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Lunges L
1
Level: 1
6
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Main exercises
Single arm pull with rotation (single leg )
8
Level: 1
R1
8
Subscription needed
Single arm pull with rotation (single leg )
8
Level: 1
R2
8
Subscription needed
Single arm pull with rotation (single leg )
8
Level: 1
R3
8
Subscription needed
Hinge press (bars)
7
Level: 3
R1
10
Subscription needed
Hinge press (bars)
7
Level: 3
R2
10
Subscription needed
Hinge press (bars)
7
Level: 3
R3
10
Subscription needed
Y adduction
8
Level: 3
R1
10
Subscription needed
Y adduction
8
Level: 3
R2
10
Subscription needed
Y adduction
8
Level: 3
R3
10
Subscription needed
Low pull - slide Y
7
Level: 1
R1
6
Subscription needed
Low pull - slide Y
7
Level: 1
R2
6
Subscription needed
Low pull - slide Y
7
Level: 1
R3
6
Subscription needed
Squat - Y abduction
8
Level: 2
R1
12
Subscription needed
Squat - Y abduction
8
Level: 2
R2
12
Subscription needed
Squat - Y abduction
8
Level: 2
R3
12
Subscription needed
Fly Deep Squat
7
Level: 2
R1
12
Subscription needed
Fly Deep Squat
7
Level: 2
R2
12
Subscription needed
Fly Deep Squat
7
Level: 2
R3
12
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 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
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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