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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
Single leg hip hinge
1
Level: 1
5
M Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Single arm pull with rotation (single leg )
8
Level: 1
R1
8
Single arm pull with rotation (single leg )
8
Level: 1
R2
8
Single arm pull with rotation (single leg )
8
Level: 1
R3
8
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Y adduction
8
Level: 3
R1
10
Y adduction
8
Level: 3
R2
10
Y adduction
8
Level: 3
R3
10
Low pull - slide Y
7
Level: 1
R1
6
Low pull - slide Y
7
Level: 1
R2
6
Low pull - slide Y
7
Level: 1
R3
6
Squat - Y abduction
8
Level: 2
R1
12
Squat - Y abduction
8
Level: 2
R2
12
Squat - Y abduction
8
Level: 2
R3
12
Fly Deep Squat
7
Level: 2
R1
12
Fly Deep Squat
7
Level: 2
R2
12
Fly Deep Squat
7
Level: 2
R3
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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