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30
Workout

GPT of the boxer

~50 min.
~600 kcal
Male
⁉️ Comments

"GPT of the boxer": This workout covers various aspects of a boxer's overall fitness, including endurance, strength, speed, flexibility and coordination.

Main exercises
Round 1
Side lunge
3
Level: 1
17
Massage
1
Level: 1
12
Side lunge (alternating)
1
Level: 1
17
Reverse plank
3
Level: 1
58 sec.
High pull - Squat
3
Level: 1
17
Medium pull
3
Level: 2
17
Round 2
Side lunge
3
Level: 1
17
Massage
1
Level: 1
12
Side lunge (alternating)
1
Level: 1
17
Reverse plank
3
Level: 1
58 sec.
High pull - Squat
3
Level: 1
17
Medium pull
3
Level: 2
17
Round 3
Side lunge
3
Level: 1
17
Massage
1
Level: 1
12
Side lunge (alternating)
1
Level: 1
17
Reverse plank
3
Level: 1
58 sec.
High pull - Squat
3
Level: 1
17
Medium pull
3
Level: 2
17
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

Comments

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