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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
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Side lunge (alternating)
3
Level: 2
12
High pull
2
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Reverse plank
4
Level: 3
40 sec.
Squats
5
Level: 3
20
Exit to the plank on the forearms
4
Level: 2
12
Medium pull
2
Level: 2
12
Torso rotation with squat (from side ot side)
8
Level: 1
10
Round 2
Side lunge (alternating)
3
Level: 2
12
High pull
2
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Reverse plank
4
Level: 3
40 sec.
Squats
5
Level: 3
20
Exit to the plank on the forearms
4
Level: 2
12
Medium pull
2
Level: 2
12
Torso rotation with squat (from side ot side)
8
Level: 1
10
Round 3
Side lunge (alternating)
3
Level: 2
12
High pull
2
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Reverse plank
4
Level: 3
40 sec.
Squats
5
Level: 3
20
Exit to the plank on the forearms
4
Level: 2
12
Medium pull
2
Level: 2
12
Torso rotation with squat (from side ot side)
8
Level: 1
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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