Boxing | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Boxing

Shared By : Remi0186

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 5 / 343

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Description

This is a training program designed to help get someone into fighting shape. These workouts are only meant to supplement actual training, which should include at least a few days a week of sparing. Rounds go for 3 minutes with 1 minute rests. Remember to wear hand wraps along with 16oz boxing gloves; otherwise you could hurt your wrists hitting the bag.

Monday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	6
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	6
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	6
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	6
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	6
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	6
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	6
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	6
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	6
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	6
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	6
Upper Legs		Barbell Squat	120 sec	5	3
Biceps		EZ-Bar Curl	60 sec	5	3

Tuesday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Run (1 mile)	300 sec	Undefined	1
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	1
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	1
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	1
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	1
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	1
Cardio		Heavy Bag (6 rounds)	60 sec	Undefined	1
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	1
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	1
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	1
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	1
Cardio		Speed Bag (6 rounds)	60 sec	Undefined	1
Abs		Flat Bench Lying Leg Raise	60 sec	20	3
Abs		Crunch - Hands Overhead	60 sec	50	3
Abs		Hanging Leg Raise	60 sec	20	3

Wednesday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	3	5
Back		Pullups	60 sec	3	5
Back		Barbell Deadlift	120 sec	3	5

Thursday

Thrusday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Chest		Barbell Bench Press	120 sec	3	5
Chest		Push Up	60 sec	4	25

Friday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Run (1 mile)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Heavy Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Cardio		Speed Bag (6 rounds)	60 sec	8	3
Shoulders		Clean and Jerk	60 sec	3	5
Shoulders		Standing Military Press	60 sec	3	5
Triceps		Dip	60 sec	4	25

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The information contained in this page was posted by user: Remi0186 on behalf of herself / himself.

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