can someone give me some good circuit routines after my usual boxing training..i usually do 4-5 rounds of jump rope 2-3 rounds shadow 5 rounds of heavy bag mixed up with punch out drills then 3 x 3mins of ab work..i do compound weights 3 times a week...circuits i have been doing are pullup ladders 6-7-8-9-10-9-8-7-6..pressups 4x 25 ,diamond pressups etc..need some fresh ideas!
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Workout #1
UPPER BODY: 20-30 SECONDS REST BETWEEN SETS
REGULAR PUSH-UPS: Pyramid up to 12 and back to 1.
Pyramiding means you do 1 pushup, stand up, rest for 20-30 seconds then drop back down and do 2 pushups, etc. Keep the rest times consistent and work your way to 12 reps. Take a 1-minute break, then work your way back down from the top.
TRICEPS/DIAMOND PUSH-UPS: Until failure.
Diamond pushups are done with your hands touching directly underneath your sternum. Turning your fingers "out" while keeping your thumbs touching (it'll look like you're making a W with your hands) will ensure that your arms will stay close to your torso during the exercise. Do as many as you can for one set.
PULL-UPS*:
REGULAR GRIP: Pyramid to 2 and back to 1.
NARROW GRIP: Pyramid to 2 and back to 1.
WIDE GRIP: Pyramid to 2 and back to 1.
*At this point in the video I show several different grips as well as working them, in a Pyramid, from 2 to 1. Follow along if you are able. For reference: Pull-Ups are done with the hands facing away and Chin-Ups are done with the hands facing you.
DIPS:
4 sets of 8-10
If you are doing this routine at home you can do dips off the end of a chair, couch, or anything that will safely support your weight.
LOWER BODY: 20-30 SECONDS REST BETWEEN SETS
SHOOTFIGHTING/HINDU SQUATS: 4 sets of 25
BOOT-STRAPPERS*: 4 sets of 25
*These are on the Exercises page!
In the video, I alternate one set of Shootfighters and one set of Bootstrappers. You can do them this way or do all 4 sets of the same exercise back to back.
LUNGES: 4 sets of 20
AB WORK: 10-SECONDS REST PERIOD BETWEEN EXERCISES
CRUNCHES: 20
Lie flat on your back with your feet tucked in approximately 8-10 inches from your butt. Imagine pulling your bottom rib directly to your hip.
SIDE CRUNCHES: 20
From the original crunch position just roll your knees to one side while keeping your shoulder blades flat on the ground. Using your abs pull your shoulder blades evenly off the ground for each rep.
SIT AND TUCKS: 10
Check out the Sitting V-Up in the Exercises section and start in position 1. Bending your legs, tuck your knees into your chest then extend them back to position 1.
SIT AND TUCKS EACH CHEEK: 10
Tilt your body and balance on one butt cheek then continue the motion.
V-UPS: 10
If you went to the Exercises page, you already know how to do this.
FLUTTER KICKS: 25
Lie flat on your back and place your hands underneath your butt. Press the small of your back into the ground and raise your feet 6 inches. The first motion is one leg swinging up until your foot is almost over your crotch then, as it descends, the other leg is on the way up.
6-INCH CRUNCHES: 10
Lie flat on your back and place your hands underneath your butt. Press the small of your back into the ground and raise your feet 6 inches. Keeping your chin tucked to your chest, pull your bottom rib to your hip and relax for each rep but don't put your feet down until you're finished.
FINAL NOTES
Here are a couple tips to help you consistently improve instead of burning out right away:
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Stay hydrated before, during, and after the workout. Nothing is worse than doing these while your body is in need of water.
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If the routine calls for a Pyramid of a particular exercise, but you can't complete the entire Pyramid, stop when your form starts to deteriorate and take a break. When you feel able, start where you left off and work your way back down to 1. Continue this for a couple more workouts and then "up it" one level, on the Pyramid, at a time until you can do the entire thing.
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The same concept applies to the Shootfighters / Boot-strappers (the biggest complaint section of all). Keep the number of sets the same but drop the reps to a number you can do properly. As you get stronger, add the reps to each set until you can complete the entire thing. -
Workout #2
UPPER BODY: 20-30 SECONDS REST BETWEEN SETS
PUSHUPS/MOUNTAIN CLIMBERS*: PYRAMID UP TO 15 AND BACK TO 1.
*10 4-Count Mountain Climbers per Push-up. Reps 1-5 are Triceps Push-ups, Reps 6-10 are Regular Grip Push-ups, and Reps 11-15 are Dive Bomber Push-ups.
We covered Pyramids in the first workout. For Mountain Climbers you stay in the regular pushup position but turn your hands so your fingers are facing "out". This will help you keep your body in one place and not push back which forces your lower back higher into the air. Keeping your back level, "run" your legs towards your chest. Every other time your right leg comes up, that is one rep (just an easy way to look at 4-count exercises).
GRAPPLING UNLIMITED PUSHUPS: 100
Lie down flat on your stomach and place your hands right next to your chest while making sure your elbows are tucked in tightly behind you. Raise your entire body a few inches off the ground for your starting point and then raise it another 6 inches for the mid-point. The only thing touching the ground is your feet and hands.
SHOOTFIGHTER/BOOTSTRAPPERS*: 4 SETS OF 25.
*25 Shootfighter Squats followed immediately by 25 Bootstrappers. This is one set.
STRIDERS: 10
A Plyometric lunge that starts out in the traditional lunge position. From there, leap into the air and scissor your legs once so that you land with the opposite foot forward you started with.
HIGH KNEE JUMPS: 10
Place your hands behind your head and keep your feet shoulder width apart. Bend your knees slightly and drive your knees to your chest. Try to jump again as soon as the balls of your feet hit the ground.
STRIDERS: 5
WALKING LUNGES*: 50
Substitute Bleacher Lunges in place of Walking Lunges if you are indoors.
FLUTTER KICKS/GOOD MORNINGS*: 4 SETS OF 25 EACH.
*Similar to the Shootfighter/Bootstrapper set above, do 25 Flutter Kicks followed immediately by 25 Good Mornings. This is one set.
SIT AND TUCKS: 15 in each direction, front and then each cheek.
CRUNCHES: 30 in each direction.
SITTING FLUTTER KICKS/
SITTING GOOD MORNINGS*: 4 sets of 10
* Similar to the Shootfighter/Bootstrapper set above, do 25 Flutter Kicks followed immediately by 25 Good Mornings. This is one set.
The leg motion for sitting flutter kicks and good mornings is exactly the same as earlier in the workout. The only difference is that your upper-body is in the sit and tuck position when you're doing them.
ATOMIC SITUPS: 10
Lie flat on your back with your arms and legs extended. Bring your hands and feet up at the same time and try to touch them together over the middle of your body. It's pretty comical to watch these in the video tooComment
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thanks man...
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nedcmk1's making good use of his copy & paste function....Comment
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Absolutely..... I have copy and pasted some good info. There is a lot out there and a lot of experts who are willing to give information for free, but not a lot of people have passed by their stuff.Originally posted by Landon S View Post
It is all worth a look in my opinion, and if its there might as well use it and share it.
The above two workouts came from . Fish offers some fanatstic stuff, I also own his mod 1 program which is absolutely amazing, but out of consideration i wont post things that you have to pay for.
The other site I think has a ton of info that answers a huge amount of questions asked on the boards is
I would much ratehr someone copy and paste some good, tested and proven methods or info, than get some info from some guy who might be fat eating potato chips from his armchair giving boxing and nutrtition advice.
no offense was taken, i'm just stating why i copy and paste.Comment
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