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  • Ex Sets Reps Day1: Tire Lifts Tire Shadow Boxing

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    Jack
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    This document outlines a 7-day workout program that alternates between boxing, gymnastics, and rest days. The boxing and gymnastics days focus on different bodyweight exercises and weightlifting routines. Each day includes cardiovascular and strength training, with exercises targeting full-body muscle groups like legs, back, chest, and arms. Video links provide examples of boxing techniques and exercises like tire lifts that can be done on the equipment-free days.

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    This document outlines a 7-day workout program that alternates between boxing, gymnastics, and rest days. The boxing and gymnastics days focus on different bodyweight exercises and weightlifting routines. Each day includes cardiovascular and strength training, with exercises targeting full-body muscle groups like legs, back, chest, and arms. Video links provide examples of boxing techniques and exercises like tire lifts that can be done on the equipment-free days.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    2 views2 pages

    Ex Sets Reps Day1: Tire Lifts Tire Shadow Boxing

    Uploaded by

    Jack
    This document outlines a 7-day workout program that alternates between boxing, gymnastics, and rest days. The boxing and gymnastics days focus on different bodyweight exercises and weightlifting routines. Each day includes cardiovascular and strength training, with exercises targeting full-body muscle groups like legs, back, chest, and arms. Video links provide examples of boxing techniques and exercises like tire lifts that can be done on the equipment-free days.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    Day 1 2 3 4 5 6 7

    Boxing Gymnastics Gymnastics OFF Boxing Gymnastics Gymnastics


    Bodyweight Bodyweight Bodyweight Bodyweight
    Weightlifting Weightlifting Weightlifting Weightlifting

    Ex Sets Reps
    Day1
    Treadmill 2km
    Bench press 3 10
    Peck deck 3 12
    Pushups 10 10
    Dips 3 12
    Triceps pushdown 3 12
    Box Jump 2 20
    Abs

    Day2
    Treadmill 2km
    Chin-ups 3 12
    Row 3 12
    Lat pulldown 3 12
    Biceps curls 4 12
    Hammer curls 3 12
    Barbell curls 3 12
    JR 3 200
    Abs

    Day3
    Treadmill 2km
    Leg press 3 12
    Walking lunge 3 12
    Leg extensions 3 12
    Deadlift 3 12
    Goblet squat 3 12
    DB shoulder press 3 12
    Lateral raise 3 15
    Box jump 2 20
    Abs
    Box
    Boxing techniques https://www.youtube.com/watch?v=OeedpzLRe2E&list=PL4D68DE2F62159FA9

    Tire Lifts Back extension


    Tire Shadow Boxing Arm over arm rope pull
    Back, Font neck bridge Push/ pull sled

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