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The Warrior Body Workout

Train like a boxer to look like an idol.

1. RUN IN PLACE
Sets: 1 Reps: Run for 2 min. Rest: 0 sec.
Lightly jog in one spot, raising the alternate arm and leg together.
 

2. JUMPING JACK
Sets: 1 Reps: Jump for 2 min. Rest: 0 sec.
Stand with your arms at your sides and your legs straight with knees unlocked. Sweep your arms out from your
sides and overhead as you jump and spread your feet wider than shoulder width. Reverse the motion.
 

3A. LEFT JAB
Sets: 3 Reps: Punch for 60 sec. Rest: 0 sec.
Stand with feet shoulder-width apart and knees slightly bent. Square your shoulders to your hips and brace your abs. Hold your fists just under your chin. Throw a straight punch with your left hand. Repeat for 60 seconds. In the first round, use three-pound dumbbells and throw the punches slowly—take two seconds to extend your arm and two to bring it back. In the second round, use a five- to 10-pound weight and take one second to throw the punch. In the third set, don’t use weights and punch as fast as possible.
 

3B. RIGHT JAB
Sets: 3 Reps: Punch for 60 sec. Rest: 0 sec.
Perform as you did for the left jab.
 

3C. JUMP ROPE
Sets: 3 Reps: Jump for 120 sec., 60 sec., 60 sec. Rest: 0 sec.
Make sure you have a rope that extends up to your armpits when you stand on the middle of it. Hold the handles at hip level and jump with both feet. Go at a moderate pace for two minutes, then work at the fastest possible pace you can maintain for the remaining sets.

3D. BODY WEIGHT SQUAT
Sets: 3 Reps: 30 Rest: 30 sec.
Stand with feet shoulder-width apart and fists at chin level. Bend your hips back and squat down as low as you can. Take two seconds to lower yourself and two seconds to come back up, but do not lock your knees at the top.

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