Workout Chart

Date:_______________________________________

WARM-UP	ROUNDS	REST
Skipping	2 rounds-each 2 minutes	1 minute between rounds
Shadow Boxing	1 round-2 minutes	1 minute after round

 

COMBINATIONS : In each “Round” column, enter the time of the round (to a maximum of 2 minutes) and describe the type of exercise (heavy bag, focus pads, etc.) For example: 1 1/2 minutes heavy bag

COMBINATIONS	ROUND ONE	ROUND TWO
Punch Combos
Kick Combos
Punch & Kick Combos

 

RESISTANCE TRAINING	NUMBER OF REPS	NUMBER OF SETS
Squats
Lunges
Bench Press
Seated Two Row Arm
RESISTANCE TRAINING (Cont’d)	NUMBER OF REPS	NUMBER OF SETS
Overhead Press
Bicep Curls
Tricep Extensions

 

AB WORKOUT	NUMBER OF REPS	NUMBER OF SETS
Toe Tappers
Jack Knifes
Planks-Feet Together

 

COOL-DOWN STRETCHES

Remember to stretch each body part worked