Workout Chart
Date: __________________________________
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WARM-UP |
ROUNDS |
REST |
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Skipping |
2 rounds-each 2 minutes |
1 minute between rounds |
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Shadow Boxing |
2 rounds-each 2 minutes |
1 minute between rounds |
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
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COMBINATIONS |
ROUND ONE |
ROUND TWO |
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Punch Combos |
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Kick Combos |
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Punch & Kick Combos |
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RESISTANCE TRAINING |
NUMBER OF REPS |
NUMBER OF SETS |
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Squats |
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Lunges |
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Side Step Adductor |
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Ball Squeeze & Punch |
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Bench Press |
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RESISTANCE TRAINING (Cont’d) |
NUMBER OF REPS |
NUMBER OF SETS |
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Flyes |
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Seated Two Row Arm |
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Overhead Press |
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Bicep Curls |
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Tricep Extensions |
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AB WORKOUT |
NUMBER OF REPS |
NUMBER OF SETS |
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Toe Tappers |
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Side-to-Side |
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Jack Knifes |
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Planks-Feet Apart & Together |
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COOL-DOWN STRETCHES |
Remember to stretch each body part worked |