Trainer Workout #8

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!