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96
Workout

Errol Spence

~22 min.
~264 kcal
⁉️ Comments

Errol Spence (born 13 January 1990 in Long Island, New York, U.S.) is an American professional boxer, a unified world champion. He competes in the welterweight and middleweight divisions.

Interesting Fact

When Errol won three consecutive United States national championships, he quckly gained the attention of the public and the press. Being an extraordinary left-handed boxer, Spence can exhaust his opponents in the early rounds of the fight. His stikes are known to knockout opponents before his fans take their seats. At the beginning of his career, Spence fought eight times, being victorious in all of them, winning six inside the distance. Errol is a boxer who has never lost a fight in the span of his professional career.

Quote

My objective in boxing is a wish to become one of the greatest in history.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Side lunge (alternating)
3
Level: 2
12
Subscription needed
High pull
2
Level: 2
12
Subscription needed
Narrow grip pushups in plank
4
Level: 1
10
Subscription needed
Reverse plank
4
Level: 3
40 sec.
Subscription needed
Squats
5
Level: 3
20
Subscription needed
Exit to the plank on the forearms
4
Level: 2
12
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
10
Subscription needed
Round 2
Side lunge (alternating)
3
Level: 2
12
Subscription needed
High pull
2
Level: 2
12
Subscription needed
Narrow grip pushups in plank
4
Level: 1
10
Subscription needed
Reverse plank
4
Level: 3
40 sec.
Subscription needed
Squats
5
Level: 3
20
Subscription needed
Exit to the plank on the forearms
4
Level: 2
12
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
10
Subscription needed
Round 3
Side lunge (alternating)
3
Level: 2
12
Subscription needed
High pull
2
Level: 2
12
Subscription needed
Narrow grip pushups in plank
4
Level: 1
10
Subscription needed
Reverse plank
4
Level: 3
40 sec.
Subscription needed
Squats
5
Level: 3
20
Subscription needed
Exit to the plank on the forearms
4
Level: 2
12
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
10
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 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
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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