Page 154 - Jennifer Chieng Badass Boxing Workouts
P. 154

Road work and warm-up: 1.5-mile run.

                Shadowboxing: Do 3 freestyle shadowboxing rounds. Set a
                boxing timer to a 3-minute round with a 1-minute rest

                period in between rounds.

                Heavy bag: Do 4 freestyle rounds on the heavy bag. Set a
                boxing timer to a 3-minute round with a 1-minute rest
                period in between rounds.


                Cool-down: Jump rope for 6 minutes.


                DAY 2





                Rest and recover.



                DAY 3




                Road work and warm-up: 1.5-mile run.

                Shadowboxing: Do 3 freestyle shadowboxing rounds. Set a
                boxing timer to a 2-minute round with a 1-minute rest

                period in between rounds.

                Heavy bag: Do 3 freestyle rounds on the heavy bag. Set a
                boxing timer to a 2-minute round with a 1-minute rest
                period in between rounds.

                Push-Ups (page 52): 5 sets of 10 repetitions


                Pull-Ups (page 53): 5 sets of 10 repetitions

                Dips (page 54): 5 sets of 10 repetitions



                DAY 4




                Rest and recover.
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