Day 1 ( 21.6.2017.g.

) Day 2 Day 3
1 Head movement Squat routine(Ido Portal) Shoulder mobility
2 Hip mobility Animal Crawls Abz killah
3 Balance (Legz) Core stability Balance
4 Short bodyweight cycle Shadow boxing (3rd)
5
6

Day 1 (Monday, 26.6.) Day 2 Day 3

1 Running (Longivity) 4 km Running (Balanced) 4 km Back(Bodyweight light)
2 Boxing isometrics Legs (Weights) Head movement
3 Legz(Bodyweight) Cardio
4 Padwork Abs+Core
5 Sparing 3 rounds
6
7
Protein intake 80 g

Day 8 Day 9 Day 10

1 Head movement Head movement Head movement
2 Neck bulk Legz ( Exploziveness) Too much work
3 Push ups (Endurance 1) Abs+Core
4 Weighted punching 1
5 Animal crawls
6 Boxing brain 2
7
Protein intake 70 g 65g 70g

Couple Days Of

Day 15 Day 16 Day 17

1 Capoeira Heavy bag
2 Chest Pad Work
3 Power punching
4 Technique kicks
5 Leg Conditioning
 6
7
Protein intake

 Day 4 Day 5 Day 6
Balancing (500m) Chest(Bodyweight)
Shadow boxing (3rd) Abz homocide
Abz killah Core suicide
Core killah Boxing isometrics
Shoulder mobility Neck bulk
Shadowboxing

Day 4 Day 5 Day 6 Day 7

Abs Cardio Technique (Kicks) Head Movement
Boxing brain (1) Padwork Chest(Bodyweight) Cardio
Shoulders(Bodyweight) Short running(10 minutes) Core muderer Techniques(Striking)
Bag work (3-4 rd) Neck bulking
Head movement

70 g 70 90 g 90g

Day 11 Day 12 Day 13 Day 14

Chest - TUT Head movement Sparing (2 rounds) Explosive workout
Leg Combo x5 Lot of work Strength Running 10 min
Padwork Explosiveness Miror boxing
Pad Work

50g 70 100 70g

Couple Days Of

Day 18 Day 19 Day 20 Day 21

 Chest day (Bodyweight)
Warmup(20 pushups, mid range)
4x12 (Wide) Pushups
4x10(Diamond) Pushups
4x12 (Medium) Pushups

Running(Longivity)
5 minute slow tempo
7 minute medium tempo
3 minute fast tempo
2 minute slow tempo
Sprint
2 minute slow tempo
Sprint
2 minute slow tempo
Sprint
1 minute slow tempo

200 m balancing

Legz(Bodyweight)
30 warmup squats
Weighted front squat (4x12-10-10-8)
Lunges 3x10
Jump squats 4x10
Sprint
2 minute slow tempo
Sprint
2 minute slow tempo

Sprint

1 minute slow tempo

200 m balancing

Running (Balanced)
5 minute slow tempo
5 minute medium tempo
5 minute fast tempo
3 minute walking
Sprint
Under minute slow tempo
 Sprint
Under minute slow tempo

Sprint

1 minute slow tempo

500 m balancing

Shoulders(Bodyweight)
Handstand push ups 5x5
Pike push ups 4x(12-10-10-8)
Front shoulder push up hold x3
Front shoulder push up 4x10
Handstand hold x3
 Measurments 27.6. 2.7. Goals
Weight 61kg 61.5 kg
Chest 91 100
Biceps 31 32.3
Forearm 28.5 29
Waist 77 72.5
Thigh 45 46
Calf 36 38.5
Neck 33 35
Wrist 16.5
Fist 25.3
Reach 187.5

Push ups(Endurance 1) Legs Combo

1 minute max push ups fast Narrow squat
45 seconds rest Wide squat
1 minute max push ups fast Narrow squat
45 seconds rest Lunge per side
1 minute max push ups fast 12x5

Miror boxing-Correction of technique

Weighted punching 1 Explosive workout

1 Minute air punching with 1.25 kg Explosive push ups
45 seconds rest Weighted punches expl.
1 Minute air punching with 1.25 kg Vertical jumps
45 seconds rest Horisontal jumps
1 Minute air punching with 1.25 kg Plank to push up jump
Single leg plyo bridge
Legz (Exploziveness) Tuck jumps
5 minute jogging Plank leg swings
5 short sprintz 10 sprints
 Vertical Jumps
Horizontal jumps

Tuck jumps

Lunges
Deep squatz

Push ups (Time Under Tension-TUT)

1 minute wide push ups x3
1 minute medium witdh push ups x3
1 minute decline push ups x3
1 minute diamond push ups x3