Just a workout Routine....


1. Skip 2 minutes

2. Short stretch (all major muscle groups) 8-10 Seconds Each

3. Shadow box 2 Minutes

4. Heavy Bag - Hit light but fast 2 minutes.

5. Skip 2 minutes.

6. Abs crunches - 30 reps

7. Push-ups 30 reps

8. Skip 1 minute (Top Speed)

9. Step ups on step box/sturdy crate with 5-10kg 20 reps

10. Shadow box 2 minutes.

11.Box jumps 1 minute (2 footed jumps on/off step box to alternative sides)

12. Squats with 5-10kg weights 20 reps

13. Skip 2 minutes

14. Hooks and uppercuts on Teardrop or Maize bag 2 Minutes

15. Shuttle runs (doggies) 2 minutes

16. Crunches 30 reps

17. Push-ups 30 reps

18. Skip 2 Minutes

19. Heavy bag - hitting hard 2 minutes

20. Squats (As Before)

21. Shadow Box 2 minutes

22. Step ups (as before)

23. Skip 2 Minutes

24. Box jumps (as before) 2 Minutes

25. Shadow box 2 minutes

26. Shuttle runs 2 minutes

27. Skip (Slow Pace) 2 Minutes

28. Long stretch - 30 seconds on each muscle group

29. Shake out limbs and gentle mobility movements

Goodluck.

Just a workout Routine....


1. Skip 2 minutes

2. Short stretch (all major muscle groups) 8-10 Seconds Each

3. Shadow box 2 Minutes

4. Heavy Bag - Hit light but fast 2 minutes.

5. Skip 2 minutes.

6. Abs crunches - 30 reps

7. Push-ups 30 reps

8. Skip 1 minute (Top Speed)

9. Step ups on step box/sturdy crate with 5-10kg 20 reps

10. Shadow box 2 minutes.

11.Box jumps 1 minute (2 footed jumps on/off step box to alternative sides)

12. Squats with 5-10kg weights 20 reps

13. Skip 2 minutes

14. Hooks and uppercuts on Teardrop or Maize bag 2 Minutes

15. Shuttle runs (doggies) 2 minutes

16. Crunches 30 reps

17. Push-ups 30 reps

18. Skip 2 Minutes

19. Heavy bag - hitting hard 2 minutes

20. Squats (As Before)

21. Shadow Box 2 minutes

22. Step ups (as before)

23. Skip 2 Minutes

24. Box jumps (as before) 2 Minutes

25. Shadow box 2 minutes

26. Shuttle runs 2 minutes

27. Skip (Slow Pace) 2 Minutes

28. Long stretch - 30 seconds on each muscle group

29. Shake out limbs and gentle mobility movements

Goodluck.

Sounds good. Thanks.

No problem :boxing:

25 bodyweight squats
1 min skipping
13 pushups
1 min skipping
10 pullups
1 min skipping
13 shoulder press
1min skipping
13 bumbell arm rows
1min skipping
13 dumbell curls
1 min skipping
25 crunches
repeat 4 times

Nah theres no bagwork or anything in yours.

That's a circuit training programe for strength and conditioning (it can be used as a warm up)

That's a circuit training programe for strength and conditioning (it can be used as a warm up)



Oh i see, lol

Just a workout Routine....


1. Skip 2 minutes

2. Short stretch (all major muscle groups) 8-10 Seconds Each

3. Shadow box 2 Minutes

4. Heavy Bag - Hit light but fast 2 minutes.

5. Skip 2 minutes.

6. Abs crunches - 30 reps

7. Push-ups 30 reps

8. Skip 1 minute (Top Speed)

9. Step ups on step box/sturdy crate with 5-10kg 20 reps

10. Shadow box 2 minutes.

11.Box jumps 1 minute (2 footed jumps on/off step box to alternative sides)

12. Squats with 5-10kg weights 20 reps

13. Skip 2 minutes

14. Hooks and uppercuts on Teardrop or Maize bag 2 Minutes

15. Shuttle runs (doggies) 2 minutes

16. Crunches 30 reps

17. Push-ups 30 reps

18. Skip 2 Minutes

19. Heavy bag - hitting hard 2 minutes

20. Squats (As Before)

21. Shadow Box 2 minutes

22. Step ups (as before)

23. Skip 2 Minutes

24. Box jumps (as before) 2 Minutes

25. Shadow box 2 minutes

26. Shuttle runs 2 minutes

27. Skip (Slow Pace) 2 Minutes

28. Long stretch - 30 seconds on each muscle group

29. Shake out limbs and gentle mobility movements

Goodluck.

no break in between those exersices?

i seen the book you got this out of

i seen the book you got this out of

Yeha its good isnt it, my dad got me it for christmas :D, You got it?