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312
Workout

Roy Jones

~28 min.
~336 kcal
Female
⁉️ Comments

Roy Levesta Jones Jr. (born 16 January 1969 in Pensacola, Florida, U.S.) is an American professional boxer and Olympic medalist. He is the first boxer in history to win middleweight, super middleweight, light heavyweight, and heavyweight titles.

Interesting Fact

In a fight against the undefeated Montell Griffin, Griffin had initial success at neutralising the opponent and establishing superiority. However, Jones eventually equalised the score and had Griffin on the canvas early by round 9. After another successful attack from Jones, his opponent took a knee on the canvas to avoid further punishment. Jones hit Griffin on the head with a right and a left while he was down on one knee. The referee called a knockout, but subsequently announced Jones' disqualification. Jones' had lost for the first time in 35 professional fights. Neverthless, justice prevailed and in April of the same year, Jones succeeded in regaining his World Light Heavyweight title, knocking Griffin down within the first 20 seconds of the fight,

Quote

You can't go back in time and change your start, but you can start now and change your finish.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Hip extension (single leg)
7
Level: 2
S1
6
Backward lunge single arm
6
Level: 4
S1
12
Hip extension (single leg)
7
Level: 2
S2
6
Backward lunge single arm
6
Level: 4
S2
12
Hip extension (single leg)
7
Level: 2
S1
6
Backward lunge single arm
6
Level: 4
S1
12
Hip extension (single leg)
7
Level: 2
S2
6
Backward lunge single arm
6
Level: 4
S2
12
Hip extension (single leg)
7
Level: 2
S1
6
Backward lunge single arm
6
Level: 4
S1
12
Hip extension (single leg)
7
Level: 2
S2
6
Backward lunge single arm
6
Level: 4
S2
12
Medium pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Medium pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Medium pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Medium pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Medium pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Medium pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Hinge plank single arm
8
Level: 3
S1
8
Rotation with load
8
Level: 3
S1
10
Hinge plank single arm
8
Level: 3
S2
8
Rotation with load
8
Level: 3
S2
10
Hinge plank single arm
8
Level: 3
S1
8
Rotation with load
8
Level: 3
S1
10
Hinge plank single arm
8
Level: 3
S2
8
Rotation with load
8
Level: 3
S2
10
Hinge plank single arm
8
Level: 3
S1
8
Rotation with load
8
Level: 3
S1
10
Hinge plank single arm
8
Level: 3
S2
8
Rotation with load
8
Level: 3
S2
10
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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