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120
Workout

Sergey Kovalev

~19 min.
~228 kcal
⁉️ Comments

Sergey Alexandrovich Kovalev (born 2 April 1983 in Kopeysk, Chelyabinsk Oblast, Soviet Union) is a Russian professional boxer. He is a champion of Russia and a world champion.

Interesting Fact

His first professional fight was against an American boxer Darnell Boone. Sergey was on the ring for 8 rounds, but through blood and sweat managed to seize victory. It was Sergey's first eight-round fight, which had him knocked out in the 7th round for the first time in his career. However, Sergey finished strong and gained a triumph over the opponent. Sergey recalls that when he was severely knocked out he was saved by the boxing bell. Pulling himself together, he showed courage and attacked his opponent.

Quote

Don't give up despite all setbacks.

Warm up
Hammock - Dolphin
1
Level: 2
5
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Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Toe squats
1
Level: 1
20
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High pull
1
Level: 1
12
Subscription needed
Neck extension
1
Level: 1
S1
6
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Neck extension
1
Level: 1
S2
6
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
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Latissimus stretch
1
Level: 1
S2
15 sec.
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Hero pose
1
Level: 1
S1
15 sec.
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Hero pose
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Quadroped
3
Level: 1
20 sec.
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Low pull
6
Level: 3
12
Subscription needed
Narrow grip pushups in plank
6
Level: 2
10
Forearm flexion
4
Level: 2
12
Subscription needed
Round 2
Quadroped
3
Level: 1
20 sec.
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Narrow grip pushups in plank
6
Level: 2
10
Forearm flexion
4
Level: 2
12
Subscription needed
Round 3
Quadroped
3
Level: 1
20 sec.
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Narrow grip pushups in plank
6
Level: 2
10
Forearm flexion
4
Level: 2
12
Subscription needed
Round 4
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Round 5
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Round 6
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
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Widmill
1
Level: 1
R2
10 sec.
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Y Stretch
1
Level: 1
8 sec.
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Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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