Post Your Workout

[IronBoxer]

Morning(7-8 a.m.)

Roadwork usually 6 miles or so. Some days I'll run less if i'm not all that up to it.

Afternoon/Early Evening(6-7:45 p.m.)

Warm up-10 minute jog followed by dynamic stretching.

1) 4-5 rounds of shadowboxing for 3 minutes(30 sec break)
2) 3 rounds on the heavy bag for 5 minutes(1 minute break)
3) 3 rounds on the speed bag for 3 minutes(1 minute break)
4) 4 rounds of sparring for 4 minutes each*(1 minute break)
5) 2 rounds of rope skipping for 3 minutes(30 sec break)

At the end of my workout I do calisthenics in circuit fashion. I'll usually do about 6-8 circuits with a minute break in between. I do different exercises every time. Below is an example**.

Bar Dips-20 reps
Squat Thrust-25 reps
Pull ups-15 reps
Glute Ham Raise(natural)-10 reps
V-ups-30 reps

*Sparring is done twice a week
**I'll do sprinting at the end of each circuit, again depending on how I'm feeling but I do my best not to get lazy.

[JM1]

full body stretching
3rds shadow boxing
3rds punch mitts
2rds double end bag
3rds heavy bag
2rds speedball
2rds skip rope(no break)
5 forms of abs exercise, weights/strength training every tue,wed,fri,sat

sparring day(twice a week)

full body stretching
3rds shadow boxing
4-6rds sparring
2rds punch mitts
2rds double end bag
2rds speedball
2rds skip rope(no break)
5 forms of abs exercise, no weights/strength training on a sparring day

each round is composed of 3mins, 30secs break in between rds