Boxing day: warm up: 5 min bike 10 min cross trainer 1000 metres row Workout: Leg press lower grip to higher 1- 75kgs 2- 109kgs 3-165kgs Calf raisers -100kgs - (3x12) Tricep pull downs with rope standing 1-15kgs 2-20kgs 3-30kgs (3x12) rope chest pull backs Same amount as triceps Leg lifts Boxing workout: speed ball as fast as you can 3x30 secs punching bags Smash it for 3x1min Then for 2 mins 15 secs as hard as you can - all you got 15 secs fast hands fast feet - in the last 15 secs throw the kitchen sink at the bag & kill it. Speed ball as fast as can two hands for 1 minute. Ab workout: using a swiss ball 1 - Lying flat on your back. Swiss ball behind your head lift up & grab the swiss ball with your legs half way in the air as you lift it up. Hold the ball in your legs slowly drop it down to the floor lift up & repeat. 2 - bicycle as fast as you can 3 - double legs up hold in the air & crunch up with both arms stretched out front, chin up. 4 - knees bent sit up & tap the outside of your opposite knee 5 - side leg lifts - both sides all (3x12) Done. Go Team 100.
Posted on: Tue, 02 Sep 2014 10:19:02 +0000
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