P. 1
15 Round Workout

15 Round Workout

|Views: 4|Likes:

More info:

Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

09/20/2013

pdf

text

original

15 ROUND BOXING/MMA CIRCUIT ROUTINE 2 Min Rounds w/:30 Sec Rest You Got What It Takes? Prove It!

TIME/ROUND 2-5 MIN 4-7 MIN 4-7 MIN ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5 ROUND 6 ROUND 7 ROUND 8 ROUND 9 ROUND 10 ROUND 11 ROUND 12 ROUND 13 ROUND 14 ROUND 15 60 MIN CIRCUIT/EXERCISE Warm Up: Stairs / Jump Rope/ Health Rider/Calisthenics Stretching: Legs / Lower Back / Shoulders / Neck Abs 20 of Ea: (Crunch-Accordions-Prayers-Compression-Inclines) Circle Drill w/Hand Weights – Switch at Blue Corner Calf Rises Lunges Squats Speed Bag 1-2 Drive Bag Heavy Bag – Freestyle HARD 4-5 Upper Cut Bag Elbow Strikes Knee Strikes Leg Kicks (Front & Side Alternating) Ground –n- Pound (use spare heavy bag) Dumbbell Work: Curls /Shrugs/Tri Kicks/3 Dorsi Sets/Flys Battling Ropes Cool Down: Group Stretch (class) / Recoil Bag or Speed Bag TOTAL WORKOUT TIME

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->