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Get a Fighter's Physique: Workout II

Whip your body into boxing shape with the second workout in this four-week program.

1 DEADLIFT

Sets: 8 Reps: 3 Rest: 90-120 sec.

Squat down and grab the bar with a shoulder-width, overhand grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is in front of your thighs [2]. Reverse the motion to return to the starting position. That's one rep.

 

2A ALTERNATING JUMPING LUNGE

Sets: 3 Reps: 8 Rest: 30 sec.

Step forward with one leg and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [1]. Explosively jump up as high as you can and switch legs in midair [2], landing with your opposite leg forward [3]. That's one rep. Use the momentum to immediately begin the next rep.

 

2B BENTOVER LATERAL RAISE

Sets: 3 Reps: 8 Rest: 30 sec.

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Allow your arms to hang [1]. Without moving your torso, extend your arms 90 degrees out to your sides [2]. Lower them back to the starting position. That's one rep.

 

3A CORE LATERAL SHUFFLE

Sets: 3 Reps: Rest: 30 sec.

Attach an elastic band to a sturdy object at shoulder height and grab it with both hands perpendicular to your body. Reach your arms straight out in front of you [1]. Keeping your abs braced, shuffle your feet to the side that's away from where the band is attached [2]. Shuffle as far as you can, keeping your arms out straight, and then shuffle back. Repeat on the opposite side. That's one set.

 

3B SPRINT

Sets: 3 Reps: 15 Sec/45 Sec Rest: 60-90 sec.

Run all-out for 15 seconds, and then back off to a light jog for 45 seconds. That's one set.

 

4 PLATE WRIST CURL

Sets: 3 Reps: 8 Rest: 60-90 sec.

Hold a weight plate in one hand between your thumb and fingers. Bend your elbow 90 degrees and allow your wrist to extend [1]. Flex your wrist, raising the weight as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

 

5 HINDU PUSHUP

Sets: 3 Reps: 10 Rest: 60-90 sec.

Get into pushup position and spread your feet wide apart. Raise your butt in the air to angle your torso [1]. Lower yourself to the fl oor and forward, then push yourself back up to the starting position [2]. That's one rep.

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