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120
Workout

Sergey Kovalev

~19 min.
~228 kcal
Female
⁉️ 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
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Quadroped
3
Level: 1
20 sec.
Low pull
6
Level: 3
12
Narrow grip pushups in plank
6
Level: 2
10
Forearm flexion
4
Level: 2
12
Round 2
Quadroped
3
Level: 1
20 sec.
Low pull
6
Level: 3
12
Narrow grip pushups in plank
6
Level: 2
10
Forearm flexion
4
Level: 2
12
Round 3
Quadroped
3
Level: 1
20 sec.
Low pull
6
Level: 3
12
Narrow grip pushups in plank
6
Level: 2
10
Forearm flexion
4
Level: 2
12
Round 4
Pistol (with leg alteration)
6
Level: 2
10
High pull
6
Level: 3
12
Reverse plank leg abduction
6
Level: 3
12
Forearm extension standing
3
Level: 2
12
Round 5
Pistol (with leg alteration)
6
Level: 2
10
High pull
6
Level: 3
12
Reverse plank leg abduction
6
Level: 3
12
Forearm extension standing
3
Level: 2
12
Round 6
Pistol (with leg alteration)
6
Level: 2
10
High pull
6
Level: 3
12
Reverse plank leg abduction
6
Level: 3
12
Forearm extension standing
3
Level: 2
12
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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