Warm up for 5 minutes. Nothing too strenuous.
20 lunges
20 squats
20 overhead press using dumbells
20 flies using dumbells
Utilizing a boxing bag or dummy, beat the crap out of it for about 10 minutes. Try different combinations.
Rest 1-2 minutes.
20 sit ups
Utilizing a boxing bag or dummy, do the following rotation moving up by 2's:
-Face the bag, punch left then punch right. Squat
-Alternate punches left/right 4 x (2 on each side). Squat
-Alternate punches left/right 6 x (3 on each side). Squat
-Alternate punches left/right 8 x (4 on each side). Squat
-Continue until you work your way up to 20x (10 on each side)
Rest 1-2 minutes.
"Lunge Around the World". Alternating legs, lunge 15-20 yards out and back. (We have a big circle at my gym which equals about 30-35 lunges on each side--I didn't count)
Rest 1-2 minutes.
Utilizing a boxing bag or dummy, do the following:
-20 jabs on left, 20 jabs on right (not alternating)
-20 uppercuts on left, 20 uppercuts on right (not alternating)
-20 punches on left, 20 punches on right (not alternating)
-20 side punches on left, 20 side punches on right (not alternating)
Rest 1 minute
20 "Rocky" sit-ups
20 Push-ups
20 Regular sit-ups
"Lunge Around the World"
Rest 2-3 minutes
Utilizing a boxing bag or dummy, do the following rotation moving up by 2x's:
-Face the bag, punch left then punch right. Up/Down
-Alternate punches left/right 4 x (2 on each side). Up/Down
-Alternate punches left/right 6 x (3 on each side). Up/Down
-Alternate punches left/right 8 x (4 on each side). Up/Down
-Continue until you work your way up to 20x (10 on each side)
*Up/Down-This is where you put your arms down like you are going to do a push-up, kick your legs back behind you in push-up position, jump back to where your arms are only in the push-up positio, stand up.
Rest 2-3 minutes
Do the following rotations, 3 x
-Plank for 1 minute
You are finished!
I can barely walk today because I did the "around the world" lunges like you suggested... OH ... MY..... GOD.... I'm hurting today.. (feels good).
ReplyDeleteI know. I HATE them at the time but I keep telling myself that I'm gonna have a great butt! LOL
ReplyDelete