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Get a Fighter's Physique: Workout VI

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

1 DEADLIFT

Sets: 3 Reps: 10 Rest: 60-90 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 SPRINT

Sets: 3 Reps: 15sec./45 sec. Rest: 30 sec.

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

 

2B CHINUP

Sets: 3 Reps: 6 Rest: 60-90 sec.

Grab onto the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the fl oor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2]. Reverse the movement to return to the starting position. That's one rep.

  

3A DRAGON FLAG

Sets: 3 Reps: 6 Rest: 60-90 sec.

Lie back on a bench and grab the sides for support by reaching behind your head. Your body should form a straight line [1]. Contract your abs and raise your hips up off the bench so that your legs point into the air [2]. Reverse the motion to return to the starting position. That's one rep.

 

3B SINGLE-LEG DUMBBELL RDL

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

Hold a dumbbell in one hand and balance on the opposite foot [1]. Keeping the arch in your lower back, bend your hips and knee and lower your torso as far as you can to the floor [2]. Reverse the motion to return to the starting position. That's one rep.

  

4 PLATE WRIST CURL

Sets: 2 Reps: 10 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.

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