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Get a Fighter's Physique: Workout IV

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

1 SQUAT

Sets: 5 Reps: 5 Rest: 90-120 sec.

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) [2]. Explode back upward to the starting position. That's one rep.

 

2A ALTERNATING JUMPING LUNGE

Sets: 3 Reps: 6 (each side) 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 FACE PULL

Sets: 3 Reps: 12 Rest: 60-90 sec.

Attach a rope handle to the high pulley of a cable station and grab an end in each hand [1]. Pull the handle toward your forehead so that your elbows flare outward [2]. Reverse the motion to return to the starting position. That's one rep.

 

3A WOODCHOPPER

Sets: 4 Reps: 6 (each side) Rest: 30 sec.

Hold a weight plate in both hands and stagger your stance so that one leg is in front of the other and your hands are to the outside of one knee [1]. Contract your abs and swing the plate diagonally upward—as if you were swinging an ax—to the outside of your opposite side's shoulder [2]. Reverse the motion to return to the starting position. That's one rep.

  

3B DUMBBELL SWING

Sets: 2 Reps: 12 Rest: 60-90 sec.

Grab the end of a light dumbbell and let it hang vertically between your legs. Lower your body into a deadlift stance with the dumbbell just above the floor [1]. Now explosively straighten your hips and knees as if you were jumping, and swing the weight up to eye level [2]. Control the weight on the descent. That's one rep.

 

4 PLATE WRIST CURL

Sets: 3 Reps: 12 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 floor and forward, then push yourself back up to the starting position [2]. That's one rep.

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