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194
Workout

The King of the Ring

~54 min.
~648 kcal
Male
⁉️ Comments

"The King of the Ring": This is an intense exercise program that focuses on developing and strengthening the arm muscles needed for effective performance. This workout specifically develops strength, endurance, speed and hand coordination, which are important factors for successful boxers.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Golf
1
Level: 2
6
Cross-legged incline
1
Level: 1
15 sec.
T Stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Main exercises
Round 1
High pull - Triceps
7
Level: 1
6
Pull squat
7
Level: 2
12
Pull with single arm with rotation and squats
8
Level: 2
10
Push ups pike
8
Level: 2
6
T slide
9
Level: 2
8
Pistol - Backward lunge
7
Level: 2
6
High pull (single arm - single leg )
9
Level: 2
8
Torso rotation with squat (from side ot side)
8
Level: 1
10
Round 2
High pull - Triceps
7
Level: 1
6
Pull squat
7
Level: 2
12
Pull with single arm with rotation and squats
8
Level: 2
10
Push ups pike
8
Level: 2
6
T slide
9
Level: 2
8
Pistol - Backward lunge
7
Level: 2
6
High pull (single arm - single leg )
9
Level: 2
8
Torso rotation with squat (from side ot side)
8
Level: 1
10
Round 3
High pull - Triceps
7
Level: 1
6
Pull squat
7
Level: 2
12
Pull with single arm with rotation and squats
8
Level: 2
10
Push ups pike
8
Level: 2
6
T slide
9
Level: 2
8
Pistol - Backward lunge
7
Level: 2
6
High pull (single arm - single leg )
9
Level: 2
8
Torso rotation with squat (from side ot side)
8
Level: 1
10
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.

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