Relentless - a barbell/dumbell complex is basically a conditioning circuit with a weight. You mix up compound lifts and do them as intensely and quickly as possible, from the floor up. On the tnation article, that has reps then change exercise, I do a circuit without letting the weight go.
Warm up After the usual jumping jacks and jogging on spotÂ… Excercises: Crunches, Push-Ups, Knees into Chest..etc.. Shadowboxing: Four two-minute rounds keeping head constantly moving, and working on specific punches & combos. Speed And Endurance Treadmill Run Begin with a one-minute jog at zero incline. Then do the following sprints, slashing the speed between sprints for 30-40 seconds to catch your breath. 12.8 kmph at 5% incline Two 30-second sprints 13.6 kmph at 7.5% Two 30-second sprints 14.4 kmph at 10% Two 30-second sprints 15.2 kmph at 11.5% Two 20-second sprints 16 kmph at 13% Two 20-second sprints 16.8 kmph at 15% Two 15-second sprints Speed Jump Rope Six, three-minute rounds with one minute rest between each. Do bursts of 10 seconds all out and all-out for last 20 seconds of each round. Heavy Bag Work Keep your hands and feet moving constantly. On bags, Six two-minute rounds with one minute rest between each, keeping head constantly moving, and working on specific punches & combos. Once again work in bursts as this is what amatuer boxings all about, throwing 11 punches, get outta there and back in with another 11!
my improved boxing routine...(PLEASE HELP WITH ADVISE!!) warm up: Jump rope 3 rounds every the last 30 sec of each round go as fast as you can shadow box 2 rounds High intensity interval workout on treadmile 20 minutes Workout: heavy bag 2 rounds high intensity (NON STOP) heavy bag 1 round high intensuty (w/ REST) Repeat 3 times ^^^ Spar 3-6 rounds mitts 3 rounds high intensity upper cut bag 1 round only upper cuts upper cut bag 2 rounds jab and right only upper cut bag 2 rounds combos only Cool Down: jump rope 2 rounds pushups 50 sit ups 50 planks 45 secs Do 3 times ^^^ Thats the work out of an ametaur boxer
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