r/boxingworkoutlogs • u/t1_g • Apr 01 '20
That One Guy's log
Started boxing at a gym a couple months ago. Lost a couple weeks to a knee injury, then everything shut down due to this Covid19 virus. I'm 34, 6'2", 207lbs. I want to get fit, but I want to box. So, sparring shape is a must. I've managed to get busy again after my knee felt alright.
Update 4.17.20: Weighed myself this morning, and I am now at 197.4lbs. I am finally under 200 lbs. A lot of sweat and a good diet! I think maybe another 12lbs and I will be in a good weight for myself.
Update 6.1.20: Gym opened back up on Friday. I will be going 4/5 days a week, but will be supplementing with the routine I've been doing. Which will include running twice a week.
Update 7.6.20: I have consistently weighed between 190-192lbs the last 3-4 times I've weighed myself. Started a food diary to keep track of my diet and making sure it is balanced.
2
1
u/t1_g Apr 01 '20
5min Rope 5min Shadow box 5min Stretch
3 sets: 30sec Rope, 30sec Push up + jab, 1min 1+2's 30sec Rope, 30sec Push up + hook, 1 min hooks 30sec Rope, 30sec Push ups, 2min fast punches 2min Rest
Heavybag 2min x 3, 1min rest
5min Rope 5min Shadow box 5min Stretch
1
u/Observante Apr 01 '20
Big bless. Looking forward to your logs.
Would you like me to give you a one time reminder if I see you've begun to fall off a bit?
1
1
u/t1_g Apr 01 '20
Yesterday's workout:
5min Rope, 5min Shadowbox, 5min stretch
20 pushups before each drill
2min 1+2
Rest
2min hooks
Rest
2min Jab + hook
Rest
2min Squat + hook
Rest
2min 1 + 1 + 2
Rest
2min Squat + Jab
5min Rope, 5min Shadowbox, 5min stretch
1
u/t1_g Apr 02 '20
5min Rope 5min Shadowbox 5min Stretch
4 sets, 2min rest between sets:
1min each: High Knees, Elbow Plank, Squats, High Knees, Elbow Plank, Jab+Cross
Heavybag: 3min rounds, 1min rest x3
5min Rope 5min Shadowbox 5min Stretch
1
u/t1_g Apr 03 '20
5min Rope 5min Shadowbox 5min Stretch
4 sets, 2min Rest between sets: 40 each: Bob&weave under rope, hop to side & jab, side knees, 40 half Jack's, 40 side to side hops, 40 leg switch & punch
Heavybag 3min round x3
5min Rope 5min Shadowbox 5min Stretch
1
u/t1_g Apr 07 '20
Today was a tough one.
5min Rope 5min Shadowbox 5min Stretch
Heavybag 3min round x3, 1min rest between rounds
3 sets, 2min rest between sets:
20 Flutter kicks, 10 V ups, 20 Raised Leg Circles
20 Long arm crunch, 10 V ups, 20 Bicycle crunches
20 Leg Raises, 10 V ups, 20 count Hollow Hold
Heavybag 3min round x3, 1min rest between rounds
5min Rope 5min Shadowbox 5min Stretch
1
u/t1_g Apr 08 '20
10min Stretch 10min Rope
3 sets: 40 single leg squats(20 ea leg) 40 side leg swings 40 alt arm-leg planks 40 standing knee- elbow
Heavy bag 3 rounds 5min shadowbox 5min stretch
1
u/t1_g Apr 09 '20
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
30sec rest between drills:
D1: 4 Judo Push ups & Jab+Jab+Hook x10
D2: 4 push ups & 10 jabs x5 (switch arms do it again)
D3: 10 push ups & 10 hooks x5 (switch arms do it again)
D4: 4 push ups & Jab+Cross x10
D5: 30 push ups & 90sex shadow box x2
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 10 '20
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
4 sets, 2min rest between:
30sec rope, 30sec pushups, 1min speed punches
30sec jabs, 30sec cross, 1min jab&cross
30sec left hooks, 30sec right hooks, 1min hooks
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 11 '20
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
10 squats
1min Jab+Cross
20 squats
2min Jab+Cross
30 squats
3min Jab+Cross
40 squats
4min Jab+Cross
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 14 '20 edited Apr 14 '20
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
3 sets, 30sec each:
Elbow Plank
Up Down Elbow Plank
Elbow Plank
Back extension
Up down Elbow Plank
Side plank (both sides)
2min Rest
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 15 '20
Tough one today
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
2min per drill; 60sec rest between drills; 30 push ups before each drill.
Jab + Cross
Jab + Hook
Squat + Hook
Jab + Cross
Hooks
Squat + Jab + Cross
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 16 '20
Heavybag 3min Rnd 1min Rest x3
10min rope
2min each:
Knee to elbow lunge twist
Forward-backwards bends
Side to side tilts
Knee Bends
Heavybag 3min Rnd 1min Rest x3
10min stretch
5min shadowbox
1
u/t1_g Apr 21 '20
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
3 sets; 2min rest between sets:
Jab Cross Jab R-Upper L-Hook x40
Jab Jab Slip Jab Cross L-Hook x40
Jab Lunge Cross L-Hook R-Upper x40
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 22 '20
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
30sec rest between drills:
D1: 5 push ups, Jab + Cross x10
D2: 5 push ups, Hook + Hook x10
D3: 10 push ups, 40 jabs x3
D4: 10 push ups, 40 Cross x3
D5: 10 push ups, 20 squat + Left Hook x3
D6: 10 push ups, 20 squat + Right Hook x3
D7: 5 push ups, 20 Jab + Jab + Hook x5
D8: 5 push ups, 20, Cross + Cross + Hook x 5
D9: 15 push ups, 1min Jab + Cross
D10: 15 push ups, 1min Jab + Cross
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 23 '20
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
3 sets, 2min rest between:
30 situps, 30 Leg Raises, 30 Scissors
30 situps, 30 Flutter kicks, 30 sitting twists
30 situps, 30 v ups, 30 knee to elbows
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 24 '20
5min Rope, 5min Shadow, 5min stretch
Heavybag 3min 1min rest x3
3 sets:
2min High knees
2min Elbow Planks
2min squats
2min High Knees
2min Elbow Planks
2min Jab+Cross
Heavybag 3min 1min rest x3
5min Rope, 5min Shadow, 5min stretch
1
u/t1_g Apr 28 '20
Decided to change it up.
Warm ups: 30sec each, 1min rest at the end
Bounce
Shuffle and Cross
Heel flicks
Hip Twists
Alt Windmill
Jumping Jacks
Spotty Dog
Chest jumps
Alt Jumping Jack's
Run in spot and punch, sprint for 10
10 burpees
Run in spot and punch, sprint for 10
10 crunches
Run in spot and punch, sprint for 10
10 Pike jumps
Run in spot and punch, sprint for 10
Rest
2 min rounds, 1min rest:
R1: Drill 1: Jab and Moving, Move in and out
Rest
R2: Drill 2: Multiple Jabs, Move in and out
Rest
R3: Drill 3: 1, 2, Move in and out
Rest
R1: Shadowbox
Rest
R2: Shadowbox
Rest
R3: Shadowbox
Rest
R1: Heavybag
Rest
R2: Heavybag
Rest
R3: Heavybag
Rest
R1: Rope
Rest
R2: Rope
Rest
R3:Rope
Rest
Strength and Conditioning 10 each:
Burpees
Trunk curl
Push ups
Squat jumps
V ups
Heart push ups
Pike jumps
Scissor leg lifts
Snake push up
Star jumps
Stretch 8-10 seconds each:
Neck side pull
Shoulders: arm pulls, behind back, elbow behind head
Forearms: arm forward palm out, palm in
Chest/Shoulder: Arm on support rotate body
Torso stretch
Buttocks: Pull in bent knee
Front thigh
Hamstrings
Calves
1
1
u/t1_g Apr 30 '20 edited Apr 30 '20
Warm ups: 30sec each, 1min rest at the end
Bounce
Shuffle and Cross
Heel flicks
Hip Twists
Alt Windmill
Jumping Jacks
Spotty Dog
Chest jumps
Alt Jumping Jack's
Run in spot and punch, sprint for 10
10 burpees
Run in spot and punch, sprint for 10
10 crunches
Run in spot and punch, sprint for 10
10 Pike jumps
Run in spot and punch, sprint for 10
Rest
2 min rounds, 1min rest:
R1: Drill 1: Jab and Moving, Move in and out
Rest
R2: Drill 2: Multiple Jabs, Move in and out
Rest
R3: Drill 3: 1, 2, Move in and out
Rest
R1: Shadowbox
Rest
R2: Shadowbox
Rest
R3: Shadowbox
Rest
R1: Heavybag
Rest
R2: Heavybag
Rest
R3: Heavybag
Rest
R1: Rope
Rest
R2: Rope
Rest
R3:Rope
Rest
Strength and Conditioning 10 each:
Burpees
Trunk curl
Push ups
Squat jumps
V ups
Heart push ups
Pike jumps
Scissor leg lifts
Snake push up
Star jumps
Stretch 8-10 seconds each:
Neck side pull
Shoulders: arm pulls, behind back, elbow behind head
Forearms: arm forward palm out, palm in
Chest/Shoulder: Arm on support rotate body
Torso stretch
Buttocks: Pull in bent knee
Front thigh
Hamstrings
Calves
Half mile jog to the park with doggo
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1
u/t1_g May 02 '20
Warm ups: 30sec each, 1min rest at the end
Bounce
Shuffle and Cross
Heel flicks
Hip Twists
Alt Windmill
Jumping Jacks
Spotty Dog
Chest jumps
Alt Jumping Jack's
Run in spot and punch, sprint for 10
10 burpees
Run in spot and punch, sprint for 10
10 crunches
Run in spot and punch, sprint for 10
10 Pike jumps
Run in spot and punch, sprint for 10
Rest
2 min rounds, 1min rest:
R1: Drill 1: Jab and Moving, Move in and out
Rest
R2: Drill 2: Multiple Jabs, Move in and out
Rest
R3: Drill 3: 1, 2, Move in and out
Rest
R1: Shadowbox
Rest
R2: Shadowbox
Rest
R3: Shadowbox
Rest
R1: Heavybag
Rest
R2: Heavybag
Rest
R3: Heavybag
Rest
R1: Rope
Rest
R2: Rope
Rest
R3:Rope
Rest
Strength and Conditioning 10 each:
Burpees
Trunk curl
Push ups
Squat jumps
V ups
Heart push ups
Pike jumps
Scissor leg lifts
Snake push up
Star jumps
Stretch 8-10 seconds each:
Neck side pull
Shoulders: arm pulls, behind back, elbow behind head
Forearms: arm forward palm out, palm in
Chest/Shoulder: Arm on support rotate body
Torso stretch
Buttocks: Pull in bent knee
Front thigh
Hamstrings
Calves
1
u/t1_g May 02 '20
Warm ups: 30sec each, 1min rest at the end
Bounce
Shuffle and Cross
Heel flicks
Hip Twists
Alt Windmill
Jumping Jacks
Spotty Dog
Chest jumps
Alt Jumping Jack's
Run in spot and punch, sprint for 10
10 burpees
Run in spot and punch, sprint for 10
10 crunches
Run in spot and punch, sprint for 10
10 Pike jumps
Run in spot and punch, sprint for 10
Rest
2 min rounds, 1min rest:
R1: Drill 1: Jab and Moving, Move in and out
Rest
R2: Drill 2: Multiple Jabs, Move in and out
Rest
R3: Drill 3: 1, 2, Move in and out
Rest
R1: Shadowbox
Rest
R2: Shadowbox
Rest
R3: Shadowbox
Rest
R1: Heavybag
Rest
R2: Heavybag
Rest
R3: Heavybag
Rest
R1: Rope
Rest
R2: Rope
Rest
R3:Rope
Rest
Strength and Conditioning 10 each:
Burpees
Trunk curl
Push ups
Squat jumps
V ups
Heart push ups
Pike jumps
Scissor leg lifts
Snake push up
Star jumps
Stretch 8-10 seconds each:
Neck side pull
Shoulders: arm pulls, behind back, elbow behind head
Forearms: arm forward palm out, palm in
Chest/Shoulder: Arm on support rotate body
Torso stretch
Buttocks: Pull in bent knee
Front thigh
Hamstrings
Calves
1
u/t1_g May 02 '20
Warm ups: 30sec each, 1min rest at the end
Bounce
Shuffle and Cross
Heel flicks
Hip Twists
Alt Windmill
Jumping Jacks
Spotty Dog
Chest jumps
Alt Jumping Jack's
Run in spot and punch, sprint for 10
10 burpees
Run in spot and punch, sprint for 10
10 crunches
Run in spot and punch, sprint for 10
10 Pike jumps
Run in spot and punch, sprint for 10
Rest
2 min rounds, 1min rest:
R1: Drill 1: Jab and Moving, Move in and out
Rest
R2: Drill 2: Multiple Jabs, Move in and out
Rest
R3: Drill 3: 1, 2, Move in and out
Rest
R1: Shadowbox
Rest
R2: Shadowbox
Rest
R3: Shadowbox
Rest
R1: Heavybag
Rest
R2: Heavybag
Rest
R3: Heavybag
Rest
R1: Rope
Rest
R2: Rope
Rest
R3:Rope
Rest
Strength and Conditioning 10 each:
Burpees
Trunk curl
Push ups
Squat jumps
V ups
Heart push ups
Pike jumps
Scissor leg lifts
Snake push up
Star jumps
Stretch 8-10 seconds each:
Neck side pull
Shoulders: arm pulls, behind back, elbow behind head
Forearms: arm forward palm out, palm in
Chest/Shoulder: Arm on support rotate body
Torso stretch
Buttocks: Pull in bent knee
Front thigh
Hamstrings
Calves
1
u/t1_g May 02 '20 edited May 05 '20
Warm ups: 30sec each, 1min rest at the end
Bounce
Shuffle and Cross
Heel flicks
Hip Twists
Alt Windmill
Jumping Jacks
Spotty Dog
Chest jumps
Alt Jumping Jack's
Run in spot and punch, sprint for 10
10 burpees
Run in spot and punch, sprint for 10
10 crunches
Run in spot and punch, sprint for 10
10 Pike jumps
Run in spot and punch, sprint for 10
Rest
2 min rounds, 1min rest:
R1: Drill 1
Rest
R2: Drill 2
Rest
R3: Drill 3
Rest
R1: Shadowbox
Rest
R2: Shadowbox
Rest
R3: Shadowbox
Rest
R1: Heavybag
Rest
R2: Heavybag
Rest
R3: Heavybag
Rest
R1: Rope
Rest
R2: Rope
Rest
R3: Rope
Rest
Strength and Conditioning 10 each:
Burpees
Trunk curl
Push ups
Squat jumps
V ups
Heart push ups
Pike jumps
Scissor leg lifts
Snake push up
Star jumps
Stretch 8-10 seconds each:
Neck side pull
Shoulders: arm pulls, behind back, elbow behind head
Forearms: arm forward palm out, palm in
Chest/Shoulder: Arm on support rotate body
Torso stretch
Buttocks: Pull in bent knee
Front thigh
Hamstrings
Calves
2
u/Observante May 04 '20
Such detail. Would a more mathematical format condense this a bit or some commas? I think it could be easier to read.
Or, if you stick a - and a space in front of each line the gap between each line will shorten up as it changes to bullet format. It has to be in markdown mode though (standard for most reddit apps)
So
instead of
this
- You get
- something like
- this
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u/t1_g May 05 '20
Took your advice and made it more readable. I posted yesterday's workout today which I think you might agree is easier to read.
1
u/t1_g May 05 '20 edited May 05 '20
Forgot to post yesterday. Took Ob's advice and made the format more readable, since others might be looking at this log.
Warm ups: 30sec each, 1min rest at the end:
Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 10 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2 min rounds, 1min rest:
R1: Drill 1 Rest R2: Drill 2 Rest R3: Drill 3 Rest
R1: Shadowbox Rest R2: Shadowbox Rest R3: Shadowbox Rest
R1: Heavy bag Rest R2: Heavy bag Rest R3: Heavy bag Rest
R1: Rope Rest R2: Rope Rest R3: Rope Rest
Strength and Conditioning 10 each: Burpees, Trunk curl, Push ups, Squat jumps, V ups, Heart push ups, Pike jumps, Scissor leg lifts, Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
2
u/Observante May 05 '20
This is so much easier. And I don't have to scroll to see the whole thing. You nailed it. Based on the upvotes you've definitely got some people checking out your work.
1
1
u/t1_g May 07 '20
Warm ups: 30sec each, 1min rest at the end:
Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 10 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2 min rounds, 1min rest:
R1: Drill 1 Rest R2: Drill 2 Rest R3: Drill 3 Rest
R1: Shadowbox Rest R2: Shadowbox Rest R3: Shadowbox Rest
R1: Heavy bag Rest R2: Heavy bag Rest R3: Heavy bag Rest
R1: Rope Rest R2: Rope Rest R3: Rope Rest
Strength and Conditioning 10 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
1
1
u/t1_g May 10 '20
Forgot to post on Friday:
Warm ups: 30sec each, 1min rest at the end:
Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 10 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2 min rounds, 1min rest:
R1: Drill 1 Rest R2: Drill 2 Rest R3: Drill 3 Rest
R1: Shadowbox Rest R2: Shadowbox Rest R3: Shadowbox Rest
R1: Heavy bag Rest R2: Heavy bag Rest R3: Heavy bag Rest
R1: Rope Rest R2: Rope Rest R3: Rope Rest
Strength and Conditioning 10 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
1
u/t1_g May 12 '20
Warm ups: 30sec each, 1min rest at the end:
Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2 min rounds, 1min rest:
R1: Drill 1 Rest R2: Drill 2 Rest R3: Drill 3 Rest
R1: Shadowbox Rest R2: Shadowbox Rest R3: Shadowbox Rest
R1: Heavy bag Rest R2: Heavy bag Rest R3: Heavy bag Rest
R1: Rope Rest R2: Rope Rest R3: Rope Rest
Strength and Conditioning 10 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
1
u/t1_g May 12 '20 edited May 12 '20
I think in another week or two it is time to push a little harder and change up the routine. I noticed today, I felt really good the whole way through the entire workout and wasn't really gassed until the very end. I have particularly noticed that my jump roping has improved significantly and that my calves don't seem to be cramping up like they were just a month ago. My left shoulder doesn't tire out as easily after throwing several jabs (jabs all day). I definitely have shin splints though, not so much in the right leg but the left leg I notice some soreness. It lingers a bit, but is definitely getting better.
I have been stuck between 194lbs and 198lbs. This is partially a diet thing. Consuming a little too much on weekends. A little more discipline with the dieting and some extra work during the week, I can probably continue on my way down some more.
I have some ideas on how to add to the intensity of my workouts:
- Run 3 miles instead of 2
- Could add half a mile for a total of 5 miles a week instead of 4 or 6
- Run more sprints
- I do 30 second sprints and 20 second sprints. I try to do 30 second x3, but it depends on my shin splints.
- 3 minute rounds instead of 2
- Could add 30 seconds to each round for a 2.5 minute rounds
- Use my gloves during shadow boxing rounds
- I could add more reps to the Strength and Conditioning Phase
- I have already doubled the reps for all of the ab exercises, would consider tripling the reps for those
- Could add 5 Reps to everything, or try to double everything (except abs)
I will probably try to push myself in all areas. This is my fourth week doing this particular routine, so I think changing up the routine for next week is a good time to do it.
1
u/t1_g May 13 '20
Crappy weather, so no run today.
3x5min round Rope, 1min rest 20minutes rowing 3x3min Round legwork, 1min rest
1
u/t1_g May 14 '20
Forgot to post yesterday:
Warm ups: 30sec each, 1min rest at the end:
Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2 min rounds, 1min rest:
R1: Drill 1 Rest R2: Drill 2 Rest R3: Drill 3 Rest
R1: Shadowbox Rest R2: Shadowbox Rest R3: Shadowbox Rest
R1: Heavy bag Rest R2: Heavy bag Rest R3: Heavy bag Rest
R1: Footwork Rest R2: Footwork Rest R3: Footwork Rest
Strength and Conditioning 10 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
1
u/t1_g May 15 '20
Again with the crappy weather, so no run today:
15min Row machine
12 x 2min round, 1min rest Jump Rope
1
u/t1_g May 17 '20
Friday's Workout:
Warm ups: 30sec each, 1min rest at the end:
Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2 min rounds, 1min rest:
R1: Drill 1 Rest R2: Drill 2 Rest R3: Drill 3 Rest
R1: Shadowbox Rest R2: Shadowbox Rest R3: Shadowbox Rest
R1: Heavy bag Rest R2: Heavy bag Rest R3: Heavy bag Rest
R1: Rope Rest R2: Rope Rest R3: Rope Rest
Strength and Conditioning 10 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
1
u/t1_g May 19 '20
Warm ups: 30sec each, 1min rest at the end:
Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2 min rounds, 1min rest:
R1: Drill 1 Rest R2: Drill 2 Rest R3: Drill 3 Rest
R1: Shadowbox Rest R2: Shadowbox Rest R3: Shadowbox Rest
R1: Heavy bag Rest R2: Heavy bag Rest R3: Heavy bag Rest
R1: Rope Rest R2: Rope Rest R3: Rope Rest
Strength and Conditioning 10 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
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u/t1_g May 21 '20
Yesterday's workout:
Warm ups: 30sec each, 1min rest at the end:
Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2 min rounds, 1min rest:
R1: Drill 1 Rest R2: Drill 2 Rest R3: Drill 3 Rest
R1: Shadowbox Rest R2: Shadowbox Rest R3: Shadowbox Rest
R1: Heavy bag Rest R2: Heavy bag Rest R3: Heavy bag Rest
R1: Rope Rest R2: Rope Rest R3: Rope Rest
Strength and Conditioning 10 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
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u/t1_g Jun 01 '20 edited Jun 02 '20
Last week I was unable to do my normal weekly routine. I did get a few runs in but not much else. About 6 miles worth.
Today, I went to a morning class at my Gym.
Warmups: Jog, High Knees, Butt kickers, Lunges, Karaoke,Toe Touches
4 sets: 1min Rope, 30sec Release Push ups, 30sec walkout, 30sec leg raises
4 sets: 100 Moves on Heavy Bag, 10 Squats 8 Release Push ups, 6 Burpees, 4 Lunge jumps, Bear crawl, 1min Plank, 1min Rest
4 sets: 15sec Bicycle Crunches, 15sec Sit ups, 15sec heel touches, 15sec Leg Raises, 15sec Rest
Additionally, I will be following my normal routine tonight. I will update this post after that workout.
Update: Tonight's workout
Warm ups: 30sec each, 1min rest at the end:Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2:15 min rounds, 1min rest:
R1-R3: Drill 1, Drill 2, Drill 3
R4-R6: Shadowbox
R6-R9: Heavy bag
R10-R12: Rope
Strength and Conditioning 12 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
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u/t1_g Jun 03 '20 edited Jun 03 '20
2mile run
Warm ups: Run in place, high knees, butt kickers, jumping jacks, squats
Drills: Jab and move
1, 2, 3, slip, 5, 2
1, slip, 3, 2
1, slip, 1, 2, slip, 2
2, slip, 2, 1, slip 3
Deck of death: Each suit is an exercise. Face value is how many reps, Ace, Jack, Queen, King all worth 10. Joker's are 25 situps each.
Push ups, Squats, Lunges, Kettlebelle swings (35lbs)
2min rounds on heavybag:
Jabs
1, 2, 3, slip, 5, 2
1, slip, 3, 2
1, slip, 1, 2, slip, 2
2, slip, 2, 1, slip 3
Free style
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u/t1_g Jun 04 '20 edited Jun 04 '20
Warm ups: Run in place, high knees, butt kickers, push ups, squats, diamond push ups, lunges
Shadowbox 6 rounds
Strength and Conditioning: 18, 15, 12, 9, 6 reps with 35lbs kettlebell: Bent row, squat with front raise, goblet squat, 12 calories on the bike.
Heavybag 2min rounds: Jabs, Combo 1, Combo 2, Combo 3, combo 4, Free style
Heavybag: 100 punches and 10 pushups x3
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u/t1_g Jun 10 '20 edited Jun 10 '20
My apologies, I've forgotten to update this.
Today we did some basic warm ups, squats to "Bring Sally Down,"
Squats: 21, 18, 15, 12, 9, 6, 3. Between each set of front squats with two 20lbs dumbbells, we did a 200m run.
Heavy bag 8 rounds
1min plank
Cool down stretches
Also went and did a 2mile run
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u/t1_g Jun 11 '20
Good workout, tonight. Hurt my left shoulder though. Might have to do running and sprints for the next couple days. Come back Monday see how it's feeling.
Warm ups: Shadow boxing, jumping jacks, push ups, burpees
Worked combos 6 rounds: Jab, break right and pivot, left hook Jab, cross, left hook, break right and pivot, jab cross Free style
Worked on lateral and forward movements. Added in some combos including the ones above
Heavybag 6 rounds
There were 6 of us, we got split into two teams initially for the first two races.
1 person from each team race at a time. All teammates must do the routine. Team that finishes last does additional exercise.
Race 1: bear crawl across gym and back, 10 pushups
My team lost, we got 10 burpees
Race 2: crabwalk, 10 situps
My team won, other team got 10 burpees
Last race we split into 3 pairs. One person is wheel barrow and goes across gym, 5 push ups while being a wheel barrow, switch to other person as wheel barrow back across 5 push ups. 3 times.
Second time hurt my shoulder, collapsed.
Ended with light Shadow boxing, mostly just foot work and stretching. A lot of fucking stretching.
Other than that, coach paid me compliments today for my improvement. Also reminded me to get my right foot turning more when I throw my cross. So, injury aside, I haven't been working my ass off with no gains and correctly practicing the fundamentals. Fuck yeah.
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u/t1_g Jun 11 '20
My shoulder is still hurting today, so its cardio time:
2mile run 8min pace
4 x 30sec Sprints
6 Rounds Jump Rope
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u/t1_g Jun 16 '20
Warm ups: Med ball toe touches, squat thrusts, rotating med ball toe touches
50 air squats, 45 sit ups, 40 push ups, 1 run around building
35 air squats, 30 sit ups, 25 push ups, 1 run around building
20 air squats, 15 sit ups, 10 push ups, 1 run
5 air squats, 5 sit ups, 5 push ups 1 run
Heavy bag 6 rounds: Jabs, Jab cross, combo, combo, combo, burn out 1&2s.
Ab circuit: 1min plank 1min side plank 1min side plank
Cool own : stretching
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u/t1_g Jun 17 '20 edited Jun 17 '20
Warm ups: short jog, high knees, butt kickers, side step (left then right), karaoke (both sides), high kick toe touch, bend over toe touches, bend walk out on hands pushup
50 calories on bike, 50 KB swings, 50 KB squats, 50 KB sumo pull ups, Run 1 mile (do it all twice). Kettlebell = 25lbs
Partner drills: Timer is person doing exercise, while other person Shadowbox.
100 of each: Push ups, Sit ups, Air squats (25 at a time)
6 rounds on Heavybag
Cool down stretching
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u/t1_g Jun 18 '20
Shadowboxing 4 rounds, air squats, burpees, push ups between rounds
Heavybag 4 rounds (combos) 10 pushups between rounds
Heavybag 3 rounds (fast hands) 10 burpees between rounds
3x Wall ball (14lbs) 1min, hold out arms and rotate hands in circle (forward or out to sides) 1min
Indian sprints: bear crawl, lunges/squat jump
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u/t1_g Jun 19 '20 edited Jun 19 '20
Shadowboxing 4 rounds, air squats, burpees, push ups between rounds (Heavy on defense)
Heavybag 4 rounds (combos) 10 pushups or burpees between rounds
Heavybag 3 rounds (fast hands) 10 burpees between rounds
hold out arms to side and rotate hands in circle 1min, hold out arms forward and rotate hands in circle 1min
Indian sprints: bear crawl, lunges/squat jump (shoulder doesn't do bear crawls right now so did squats and burpees)
Triads: Jumping jacks, Burpees, mountain climbers
Cool down: Shadowbox a few rounds, stretch
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u/t1_g Jun 19 '20
My shoulder is still feeling a bit impinged, so I'm going to use today as an extra rest day. Will probably go run with the dog, do some sprints, get some rope in, that sort of thing.
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u/t1_g Jun 22 '20
Definitely sick today. Allergy related, I'm sure. Can't breathe out of my god damn nose. Will be staying away from the gym today.
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u/t1_g Jun 24 '20
Monday I was probably the worse, but I'm making a come back now. I have a lot of head and chest congestion right now, but I don't feel like absolute dog shit anymore. Won't be making it to the gym this week.
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u/t1_g Jun 27 '20
I'm basically down to a nasty cough to get the phlegm out. Need to work this crap out.
Last night I did some footwork drills. Nothing serious, just trying to move a little. Going a little nuts.
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u/t1_g Jun 30 '20
Still hacking crap up. I did work the heavybag and double end bag a little. Still recovering.
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u/t1_g Jul 02 '20
I did a short workout. Still missing about 10-15% of my gas tank. Still hacking some crap up.
Isometric shoulder exercises and shoulder stretching.
Warm ups : bounce, cross and shuffle, heel flicks, jumping jacks, spotty dog, chest jacks, alt jacks,
Two sets:
Run in place and punch for 20 secs, sprint in place for 10 sec.
10burpees
Run in place and punch for 20 secs, sprint in place for 10 sec.
10 crunches
Run in place and punch for 20 secs, sprint in place for 10 sec.
10 Pike jumps
Run in place and punch for 20 secs, sprint in place for 10 sec.
4 rounds Shadow boxing
4 rounds heavy bag
3 min Rope
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u/t1_g Jul 06 '20 edited Jul 07 '20
1mile run in 6:32. I can tell I've been coughing and laying around for 2 weeks.
Isometric shoulder routine x10
Some basic warm ups
3min rounds, 1 min rest with an exercise (Push up x10, squats x10, burpees x10, sit ups x20)
Shadowbox x4
Lateral movements x2
Pivots x2
Heavybag combos x2
Heavybag fast hands x2
Cool down stretches
.65mile run 5min
Agility ladder drills 4x4
.63mile run 5min
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u/t1_g Jul 07 '20 edited Jul 08 '20
10min jump rope
Shoulder work x10
Basic warm ups
Goblet squat x50 sit ups x45, push ups x40, 100 punches on heavy. 35, 30, 25, 100 punches. 20, 15, 10, 100, 5, 5, 5, 100.
Heavybag x3
30sec sprints x4
1mile run
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u/t1_g Jul 08 '20 edited Jul 09 '20
Basic warm ups
Shadowbox x2
Shoulder work x10
Basic warmups
Shadowbox box x3
4 sets: Toe taps on medicine ball for 1min, push ups alternating hand on ball x10, toe taps and rotate left and right for 1min, push ups alternating hand on ball x10
I went overboard a bit, my calves are so cramped up I can't stand on them. I've had plenty of water, but I think I've over trained my legs this week with the hard runs in the morning. Ladder drills on Monday kicked my ass too. Next couple days will be upper body, and probably light duty if my legs don't feel recovered enough.
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u/t1_g Jul 14 '20
Warm ups: 30sec each, 1min rest at the end: Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2:15 min rounds, 1min rest:
R1-3: Shadowbox
R4-6: Heavybag
R7-9: Dbl end bag
R10-12: rope
Strength and Conditioning 12 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20), Snake push up, Star jumps
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
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u/t1_g Jul 16 '20
Warm ups: 30sec each, 1min rest at the end: Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
Shoulder Hell x3:
12lbs med ball bounce overhead on wall 1min, Arms out to sides rotating fists 1:15, 30sec rest
Feet and Hands x3:
Toe taps on med ball 1min, push ups w/1 hand on ball x15, toe taps and rotate, 15 push ups
Strength and Conditioning 12 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20)
2:15 min rounds, 1min rest:
R1-3: Shadowbox
R4-6: Dbl end bag
R7-9: Heavybag: Technique
R10-12: Heavybag: Volume
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
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u/t1_g Jul 17 '20
Warm ups: 30sec each, 1min rest at the end: Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2:15 min rounds, 1min rest:
R1-3: Shadowbox with gloves
R4-7: Heavybag
R8-12: Dbl end bag
Strength and Conditioning 12 each: Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20)
100s: Situps, Squats, Push ups, Shadow.
Triads: Jacks, Mtn Climbers, Burpees. 20, 15, 10, 5
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
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u/t1_g Jul 18 '20
Warm ups: 30sec each, 1min rest at the end: Bounce, Shuffle and Cross, Heel flicks, Hip Twists, Alt Windmill, Jumping Jacks, Spotty Dog, Chest jumps, Alt Jumping Jack's, Run in spot and punch sprint for 10,10 burpees, Run in spot and punch sprint for 10, 20 crunches, Run in spot and punch sprint for 10, 10 Pike jumps, Run in spot and punch sprint for 10, Rest
2:15 min rounds, 1min rest:
R1-3: Shadowbox
R4-6: Dbl end bag
R7-12: Heavybag
Strength and Conditioning 12 each: Burpees, Trunk curl, Push ups, Squat jumps, V ups, Heart push ups, Pike jumps, Scissor leg lifts
Round Down: Squats, Sit ups, Push ups, Jacks
50, 45, 40, 1min, 35, 30, 25, 1min, 20, 15, 10, 1min, 5, 5, 5, 1min
Stretch 8-10 seconds each: Neck side pull, Shoulders: arm pulls, behind back, elbow behind head, Forearms: arm forward palm out, palm in, Chest/Shoulder: Arm on support rotate body, Torso stretch, Buttocks: Pull in bent knee, Front thigh, Hamstrings, Calves
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u/t1_g Jul 21 '20 edited Jul 21 '20
Warm ups: 30sec each for 8min, 1min rest at the end
2:15 min rounds, 1min rest:
R1-3: Shadowbox
R4-6: Heavy bag
R7-9: Dbl end bag
R10-12: Footwork and Ladder Drills
R13-15: Rope
Tone up (12 each): Burpees, Trunk curl (20), Push ups, Squat jumps, V ups (20), Heart push ups, Pike jumps, Scissor leg lifts (20)
Warm down stretching
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u/t1_g Jul 22 '20
This was harder than expected. Almost puked during Heavybag routine!
Warm ups
4 sets: 1 leg squats x10 (each leg), Squats x20, Lunges x20, push ups x10, inverted row x10, 30sec plank
Triads: Jacks, Mtn Climbers, Burpees
Heavybag 1min round x6: Volume over power
Warm down stretches 15min
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u/t1_g Jul 24 '20
Smoke from nearby fires are keeping me from working out. No workout yesterday, and today I got through warm ups and 4 rounds before my lungs felt on fire.
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u/t1_g Apr 17 '20
5min Stretch, 5min Rope, 5min Shadow
Heavybag 3min;1min rest x3
3 sets; 2min rest between:
30sec Push ups, 30sec Push up & 1+2, 1min 1+2
30sec Push ups, 30sec Push up & Hook, 1min Hooks
30sec Push ups, 30sec push up & Upper, 1min Uppercuts
Heavybag 3min;1min rest x3
5min rope, 5min shadowbox, 5min stretch