In probably July, I will be looking at switching up my workout even though the one I have going now is giving great results. Basically I want to build myself as well-rounded for boxing as possible fitness wise and feel by mid July it is time to change it up. I do not want to gain weight, but add muscle proportionally and properly.
I will be sticking with the tabatas for cardio, so other then that and the sparring and club training, just about everything I will list is up for change.
I have a home gym for weights, and some small free weights. I will likely be purchasing heavier free weights so please factor that in if you can.
Current doing the below, open to any suggestions...
Monday:
Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down
Evening - Boxing class. Approx. 2 1/2 hrs.
Tuesday:
Morning - 4, 3 minute rounds of weight lifting and body weight exercises in 20 second increments. 1 min rest period.
20s of push ups
20s of lower ab raises
20s of burpies
20s of front dumbell raises with 20 lbs
20s of lat pulldowns with wide grip, using weight that allows many reps but is challenging
20s of pec dec
20s of lat pulldowns close grip, weight allows many reps but challenging
20s punches with weights, 5 lbs.
Rest remainder of day.
Evening - 4, 2 min. rounds of shadow boxing. 1 min rest between each round. 4, 2 min rounds skipping. 1 min rest each round. Pad work.
Wedsnesday:
Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down
Evening - Boxing class. Approx. 2 1/2 hrs.
Thursday:
*Repeat of Tuesday*
Friday:
Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down
Evening - Boxing class Approx. 2 1/2 hrs.
Saturday:
*Repeat Tuesday*
Sunday:
Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down.
Rest remainder of day.
Thanks!
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