Fitness Plan 4
Warm up 5 to 10 mins
Boxing with patner, using a punch bag or shadow boxing..........................3 x 2 mins (60 second rest between sets)
Kettlebell low to high...........................................................................................3 x 12 reps on each side
Bicep curl using bar............................................................................................3 x 20 reps
Squat to shoulder raise Holding light weights..............................................3 x 20 reps
Dumbell reverse flye (holding light weights...................................................3 x 20 reps
Swiss ball leg to arm transfer...........................................................................2 x 12 reps
Swiss ball plank..................................................................................................Hold for 30 seconds to 1 minute then repeat
Tricep dips............................................................................................................3 x 12 reps
Water stop
Boxing...................................................................................................................3 x 2 mins
Repeat the above if you have the energy.
Boxing with patner, using a punch bag or shadow boxing..........................3 x 2 mins (60 second rest between sets)
Kettlebell low to high...........................................................................................3 x 12 reps on each side
Bicep curl using bar............................................................................................3 x 20 reps
Squat to shoulder raise Holding light weights..............................................3 x 20 reps
Dumbell reverse flye (holding light weights...................................................3 x 20 reps
Swiss ball leg to arm transfer...........................................................................2 x 12 reps
Swiss ball plank..................................................................................................Hold for 30 seconds to 1 minute then repeat
Tricep dips............................................................................................................3 x 12 reps
Water stop
Boxing...................................................................................................................3 x 2 mins
Repeat the above if you have the energy.
