Fighter Conditioning @ Home Workout #5

#workout #boxing #homeworkout
Warm up: 4 min round jump rope, shadow box, or jog in place/jumping jacks.
Round 1: every 30s exercise changes.
Front plank: 30s
Side plank single arm tuck: 30s ea. side
Crunches: 30s
6 inches: 30s
Flutter kicks: 30s
Table Top toe touch: 30s
*1 min rest
Round 2: shadow box. Building off the jabs. 1, 1-1, 1-1-1.
Start the round off by free styling those jabs. Single, double triple.
After 30-40 seconds add the 2 to the jabs and roll. (Ex: 1-2 roll, 1-1-2 roll, triple jab-2 and roll). After another 30-40 seconds add the hook and roll. Finish off by freestyling your favorite combo and pick intensity up.
*Active recovery: 15s jumping jacks, 15s squats, boxing rhythm 30s
Round 3: freestyle. Keep the combos long. Start with something and build off of it.
Ex: 1-2-1-2-1-1-2 roll
After a minute change the combo
Ex: 1-2 duck 2-1-2
Add 3 to the head and 7 to the body.
Freestyle anything you want last minute, pick up intensity
3 burpees THEN RECOVER rest of the minute.
Round 4: shadowboxing
1st minute: Start the round with 1-2-3 roll 2x 1-2-1-2 off of that.
2nd minute: 1-2-1-2-3-2
30 second punch out: every 10 punches throw 2 hard hooks off it, then 3 hooks off that punch out. Freestyle last 20-30 seconds.
10 jump squats THEN RECOVER rest of the round.
Round 5:
1-2-3-2 roll 10x
Jump squat 15x
Burpees 5x. REPEAT as many times possible.
*1 min rest
Round 6:
1-1-6-3-2 10x
Squats 10x
Jumping jacks 15x
*1 min rest
Round 7:
Push up to should tap 1 ea side 5x
2 180’s to burpee 5x
Punch out 30 reps
*1 min rest
Round 8: Core- every 30 seconds exercise changes
Bicycles (slow): 30s
Hip ups: 30s
Side plank: 30s
Other side: 30s
Single arm/single toe touch: 30s
Crunches: 30s
*1 min rest in boxing rhythm
Round 9: every 30-40 second combo changes. 3-4 punch combos. Stay sharp and tight.
1-2-1: 20s
2-1-2: 20s
1-2-3: 20s
2-3-2: 20s
1-1-2: 20s
4-3-2: 20s
1-2 duck 2: 20s
2-3 roll 3
1-2-1-2 sprawl: 20s
*1 min rest
Round 10: 3 exercises, 1 min a piece.
1st min: push-up pyramid.
2nd min: punch out (straights, uppercuts, hooks)
3rd min. Crunches
*1 min rest
Round 11: boxing, core, body weight. Every 30s we change exercise.
1-2 roll 2-3: 30s
10 mountain climbers, 2 shoulder taps: 30s
Flutter kicks: 30s
6 inches: 30s
Lunges: 30s
Paratroopers: 30s
Round 12: 3 exercises with reps.
V-Up 10x
Mountain climbers 10x
1-1-2-3-2 10x
Breathing exercise to recover. Finish.

[@reallegend7688]

Raw

[@RangerUpVideo]

Great job!

[@KBanka17]

Thank you!