Sign In
Menu
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
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

Start training