Fix up a training routine for ME

[Kiid Dynamite]

Hey, I need help with my training routine and I want to push my self to the limit and was wondering if any of you lot could fix me up a work out routine that we have me training like a animal but still not burning my self out.

If any of you do make a routine for me and i like it, ill donate 15k but you have to take the following in before you start.

Sunday is a rest day.

Monday Wednesday and Friday, you don't need to make up a routine for that since im already training at a boxing gym those days.

Just Tues-Thurs and Sat will be needed

Also, I work 9-3 nowadays and I get up at 7.00 in the morning. I havent got a bag at home and don't do any weight training at all. There isnt much space for me but enough for shadow boxing and a circuit

Please take the above in ^^^

Thanks

Be looking to give 15k out

[Spartacus Sully]

Tuesday + Thursday

Jumping jacks for a min to warm up

pull ups

try to get your chest to the bar its much more important then just getting your chin above the bar, this works the back alot more mainly the lats. also do a mix of wide grip and close grip both are helpful close for wideing the lats and wide grip for thicking the lats. theres allso staggered pull ups where you wrap a towel around the bar and hold the towel with one hand and the bar with the other do like 5 pull ups then switch up anhd do another 5 with the other hand on the bar so your individually strentgthening each side of your back as well as shoulder and triceps individually more then just doing normal pull ups.

sit ups

i do 5 sets of 20 first set of 20 im lyin on my back bring my knees to my chest then back out at like a 30 degree angle to the ground do that 20 times. next set of 20 is leg raises with my legs slightly bent if they are straight it tends to work the legs more then the lower abs. the next 20 is obleaques or how ever its spelled lieing flat with legs flat i reach out to eaither side touching the ground making sure to get both shoulders off the ground. the next 20 is liying flat on the ground hands stretched out above my head comeup and touch my toes then back down. the final 20 is lieing flat on the ground hands stretched out infront of you and 20 full sit ups as fast as you can getting the back all the way off the ground. make sure you watch your posture its very important as well is the order of the sit ups since its one muscle any sit up works the whole muscle but by emphasising the lower abs first your continue to work them and feel it even when your emphasising the upper abs and obleaques. for all sit ups try to keep your stomach ****** in strenthening your transverse abdominis and your back as well.

pull ups

jump rope 5 sets of 100 as fast as you can

sit ups

pull ups

jump rope 5 sets of 100 as fast as you can

sit ups

run 3 miles ish combnation of sprinting and jogging try not to walk just jog slower if you need to till you can sprint again.

shadow box 3, 3 min rounds

shadow box 3, 1 min rounds going all out for speed and power.

light stretching arm circles neck circles knee circles ankle circles ect. how ever you stretch stretch whats sore.

glass of milk.

Saturday

sit ups, 6 mile ish run, pull ups, 10 mile ish bike ride, shadow boxing, and sit ups


Dont want any points but hopefully you can use some of what ive offered. or atleast give you some ideas of what you can do at home.

[rockymarciano1]

if you do 4x100 situps
4x100 leg raises
4x100 crunches you should end up with a torso like roy jones jr.
or
200 situps
50 pushups
80 dips
50 barbell shrugs
x10 (2000 situps, 500 pushups,500 shrugs and 800 dips).
10 pullups
25 pushups
10 pullups
25 pushups
10 pullups
25 pushups
10 pullups
25 pushups
10 pullups
russian twist,med ball drops,v ups and med ball situps are good for your torso.
med ball slams, box jumps, neck harness and wind sprints are good for strength and conditioning.
just some ideas.

[TheBlackSwifty]

Hey, I need help with my training routine and I want to push my self to the limit and was wondering if any of you lot could fix me up a work out routine that we have me training like a animal but still not burning my self out.

If any of you do make a routine for me and i like it, ill donate 15k but you have to take the following in before you start.

Sunday is a rest day.

Monday Wednesday and Friday, you don't need to make up a routine for that since im already training at a boxing gym those days.

Just Tues-Thurs and Sat will be needed

Also, I work 9-3 nowadays and I get up at 7.00 in the morning. I havent got a bag at home and don't do any weight training at all. There isnt much space for me but enough for shadow boxing and a circuit

Please take the above in ^^^

Thanks

Be looking to give 15k out

You are gonna hear alot of bull**** fancy routines here but you can take this or leave it.

Boxing training three days a week, the rest hard run in the morning, sprints and uphills, stairclimbs whatever, short and intense like an amateur boxing match (if pro longer obviously)

You could do a full body strength routine on Saturday so you can rest on Sunday -
Squats x 3
Bench x 3
Deadlifts x 3
Shoulder press x 3
Pullups x 3
Rows x 3
optional Weighted situps x 3
keep reps low and weight heavy (except pullups - use body weight)

If you train hard Mon, Wed, Fri then this is a no bull**** workout that will work with adequate time for recovery. KISS - keep it simple ******.

Nutrition needs to be right as well without going into detail.

[Kiid Dynamite]

any thing else??

[TheBlackSwifty]

any thing else??

actually yes, make sure you get lots of good quality sparring, if you have to go to other gyms for sparring partners, no use being insanely fit with a lack of boxing skills. You need an excellent coach and excellent sparring partners that are better skilled than you are.

[Kendo]

any thing else??

Im not a boxer anymore but I do this routine to stay in shape during the baseball season so Im not killing myself with weights and being sore for games.

Get resistant bands. Go outside or inside dont really matter. But do 3 sets of reps for 1 min. After that one min either job in place shadow box. I always pick up a bat and swing for another min. Than go back to it. Do biceps and shoulders on day the next day do tri's and chest. I always do abs and back since I have a bad back and I need to keep it stretched out and my core strong. With every set you jog in place for a min or whatever you want to do. Keep moving is the most important thing. You will get better stamina and you will get stronger and you will get more defined. Since Ive been doing this Ive been getting stronger as the year goes on instead of weaking down. I play 56 games and this has really worked for me. After your last rep for the day you run afew miles. Dont matter how much just aslong as you run it. It works great.