I was wondering if anyone can recommend a good daily workout routine either doing 2 or 3 sessions a day. Honestly, I need help with some kind of conditioning program, in terms of plyometrics and body weight exercises. I am okay with my boxing routine. But, provide any input you can. Thanks
This is what I have, so far...
Boxing: 90 min.
shadow/bob & weave (15 min.)
heavy bag (15 min.)
double end bag (15 min.)
uppercut bag (15 min.)
speed bag (15 min.)
jump rope (15 min.)
sparring (15 min.)
Running: 30 min., 3X1
3-4 miles (30 min.)
sprints
lateral
backwards
Conditioning: 20 min., 3X10
push-ups
sit-ups
pull-ups
squats, lunges
Full Body: distance, 3X10
bear crawl
duck walk
sledge hammer-tire
Plyometric: 3X10, 3 exercises from each
speed ladder drills
legs: pogo, squat jump, lunge jump, knee tuck, galloping, lateral jumps, hop twists, forward leaps
trunk: medicine ball over unders, twist throws, swing, vertical over throws, bar twist
upper body: medicine ball forward throw, flat sit-up throw, sit-up throw soccer throw, scoop throw
This is what I have, so far...
Boxing: 90 min.
shadow/bob & weave (15 min.)
heavy bag (15 min.)
double end bag (15 min.)
uppercut bag (15 min.)
speed bag (15 min.)
jump rope (15 min.)
sparring (15 min.)
Running: 30 min., 3X1
3-4 miles (30 min.)
sprints
lateral
backwards
Conditioning: 20 min., 3X10
push-ups
sit-ups
pull-ups
squats, lunges
Full Body: distance, 3X10
bear crawl
duck walk
sledge hammer-tire
Plyometric: 3X10, 3 exercises from each
speed ladder drills
legs: pogo, squat jump, lunge jump, knee tuck, galloping, lateral jumps, hop twists, forward leaps
trunk: medicine ball over unders, twist throws, swing, vertical over throws, bar twist
upper body: medicine ball forward throw, flat sit-up throw, sit-up throw soccer throw, scoop throw
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