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Killer Upper Body Workout

Today is Friday. Which means it’s time to torch my upper body and give it everything I’ve got. If you are ready for an insane workout challenge, try the one below 😉

boxing

 

3-Minute Warmup:

  • Dynamic Stretching
  • Light Jogging

 

5 Rounds:

  • 5 Pullups
  • 5 Dips
  • 10 Pushups

 

Kickboxing – (3 Minute Rounds):

Round 1 – 30 Seconds Barbell Rows, followed by 2.5 minutes Jab + Cross

Round 2 – 30 Seconds Strict Press, followed by 2.5 minutes Jab + Hook

Round 3 – 30 Seconds Handstand Hold, followed by 2.5 minutes Jab + Cross + Hook

Round 4 – 30 Seconds Barbell Rows, followed by 2.5 minutes Freestyle Boxing

Round 5 – 30 Seconds Ring Support, followed by 2.5 minutes Jab + Cross

Round 6 – 30 Seconds Barbell Curl, followed by 2.5 minutes Jab + Hook

Round 7 – 30 Seconds Flexed Arm Hang, followed by 2.5 minutes Jab + Cross + Hook

 

2 Minute Cooldown

3-5 Minute Stretch

 

Note:  If you don’t have a heavy bag or gymnastics rings, no worries. You can still do this workout. Instead of hitting the heavy bag, just do shadow boxing. Focus on speed rather than power to torch those muscles and burn more calories. For dips you can put your hands on two chairs and perform the dip motion. Be creative. Find a way to get it done.

 

 

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