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The Warrior Body Workout

Train like a boxer to look like an idol.

4A. LEFT UPPERCUT
Sets: 3 Reps: Punch for 60 seconds Rest: 0 sec.
Stand as you did for the jabs with fists under your chin. Brace your abs. Tilt your upper body to the left side and then use your core to throw an upwardarcing punch. Perform three rounds as you did for the jabs—the first one is slow, the second moderate, and the third fast. Use dumbbells for the first two sets.
 

4B. RIGHT UPPERCUT
Sets: 3 Reps: Punch for 60 seconds Rest: 0 sec.
Perform as you did for the left uppercut, but tilt to the right side. Steady. Can’t reach the floor? Place dumbbells on it and touch them to steady yourself as you  bend down.

4C. JUMP ROPE
Sets: 3 Reps: Jump for 60 seconds, 120 seconds, 120 Rest: 0 sec.
Go at a moderate pace for one minute, then work at the fastest pace you can maintain for the next two sets. Perform a basic jump for the first minute and spend the next two minutes using a running step raise one knee at a time in front of you as high as you can control so it looks like you’re running in place.
 

4D. AERO FLY
Sets: 3 Reps: 5 (each side) Rest: 30 sec.
Stand on your right foot and bend the other leg slightly behind you. Bend over at the hips to touch the floor with both hands. You should look like a sprinter about to take off. Explosively extend your hips and right knee to jump into the air and raise your torso so it’s in line with your back leg. Reach your arms out to your sides. Land softly on the ball of your foot and go right back into the down position again to begin the next rep.

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