Great Shape
Great Shape
Boxers are in really great shape. What is a great workout program to get in shape like one?
A complete workout would be awesome.
I am eating right but I just want to get in really great shape.
You’ll actually be surprised to know that most boxers are only muscle-built because of one thing: Their lack of body fat.
Here’s my personal routine that I just designed and started on last week:
MORNING DETAILS
6:00 AM
Stretch – 5 minutes.
Jog 3 miles.
Eat breakfast.
Go back to bed.
WARMUP
10:00 AM
Stretch – 5 minutes.
Jump rope – 10 minutes.
5 minute break.
FLOORWORK
Floorwork (in circuits of 4):
- 100 Sit-ups (25)
- 100 Crunches (25)
- 100 Oblique sit-ups (25)
- 100 Push-ups (25)
- 100 Dips (25)
Medicine ball to stomach and ribs – 5 minutes.
Neck exercises – 5 minutes.
20 minute break.
TECHNIQUE
Stretch – 5 minutes.
Shadowboxing – 3×3 minute rounds with 60 second rest inbetween.
Heavy bag – 3×3 minute rounds with 60 second rest inbetween.
Mitts and body protector – 3×3 minute rounds with 60 second rest inbetween.
Speed bag – 10 minutes.
Slip bag – 10 minutes.
Sparring (working defense only) – 1×3 minute round.
That’s for my “off-time”. For the three months before a fight, I plan on adding 10 rounds of sparring. My routine is Monday-Friday. Avoid weights though. Weight lifting has about as much to do with boxing as electric guitars.
PACQUIAO IN GREAT SHAPE, NO PROBLEM WITH HIS LEG
Filipino boxing icon and pound-for-pound king Manny Pacquiao no longer has any problems with his left leg that bothered him some weeks ago and looke …
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