Since my weight loss has come at such a rapid pace and the weather is now nicer I have broken my daily workout into three parts.
Conditioning:
- Thirty Minute Run
- Five Minutes Skip Rope
- 12x50m Hill Work
Striking:
- 3x1min Shadowbox
- 3x1min Shadowstriking
- 3x1min Shadowbox
3x5min Weighted Shadowboxing /w 1min rest intervals
Minute 1: Jab, Cross, Left Hook
Minute 2: Jab, Jab, Cross
Minute 3: Right Uppercut, Left Uppercut
Minute 4: Cross, Left Hook, Cross, Left Uppercut
Minute 5: Jab, Cross, Left Uppercut
3x5min Unweighted Striking /w 1min rest intervals
Minute 1: Jab, Cross, Left Hook, Cross
Minute 2: Jab, Cross, Right Rear Knee, Left Rear Knee
Minute 3: Jab, Slip, Slip, Slip, Jab, Cross, Left Hook
Minute 4: Slip, Jab, Cross, Left Hook, Low Right Kick
Minute 5: Step Out, Cross, Left Hook, Cross, Rear Right Knee
20xSwitch Kick - Each Side
20xLow Kick - Each Side
20xRear Knee - Each Side
Strength:
3x12 Two Arm Dumbbell Curls
3x12 Hammer Dumbbell Curls
1x1min Resistance
3x30sec Circular Motions
3x30sec Head Side to Side
1x1min Resistance
3x12 Dumbbell Pullovers
3x12 Pushups
1x1min Resistance
3x40 Abdominal Crunches
3x20 Abdominal Tou Touchers
1x1min Resistance
2x3x20 Barbell Oblique Side Bends
2x3x20 Lying Oblique Leg Raises
1x1min Resistance
3x12 Dumbbell Wrist Flippers
3x12 Reverse Barbell Curls
1x1min Resistance
3x12 Two Arm Front Delotid Dumbbell Raises
3x12 Upright Barbell Rows
1x1min Resistance
3x20 Dumbbell Step Ups
3x12 Dumbbell Squats
1x1min Resistance
3x12 Single Leg Calf Raises
3x12 Rocking Barbell Calf Raises
1x1min Resistance
3x12 Dumbbell Extensions
3x12 Bench Dips
1x1min Resistance
3x20 Dumbbell Shrugs
3x20 Dumbbell Upright Rows
1x1min Resistance
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Thank Yous:
Tarkonian - Magical Girl
Tarkonian - Magical Girl
