Quote Originally Posted by Rοcky
Lol, I can't imagine getting anywhere with those, I think the chick in 4a 4b looks sweet in that light. Calisthenics as Missy has posted are great for preventing injuries, as boxing puts a lot of stress on the back especially. Leg extentions (Weights help...) is an invaluable exercise which reinforces your knee, while building up your quads.

If you want to a strong back and legs, get a a good labor job, concrete contracting, construction, anything that you do lifting, use a shovel or hammer, will get you stronger if you do more than just the stint.

As for some handy workouts...
Roadwork: Hillsprints- It's just you, gravity and a helluva time running uphill, best performed in intervals, and running down backwards will also help build you lower back/glutes.

Hillrunning for endurance- Like hillsprints, Hill running targets a lot of out of the ways muscles more so (Obliques, Hip Muscles, Hamstring etc) Excellent for overall stamina and endurance strength, hill running (Long Distance) is one of favorites in which Rocky Marciano did to build on what was his strengths.

Swimming- Perfect for all around fitness, builds up stamina and endurance while toning your muscles, and building your overall strength, try swimming 25+ laps and see how much your endurance can improve.

Ab's and back routines (including situps to Roman-Chair routines) should be done at the maximum intensity while being cautious of injury and strain. Check online for routines, there's a million out there, to get the full package make sure your workouts work on your abs (example- upper::situps; lower::leg-raises;sides (obliques)::situp twists.

An excellent excessive for back strength are inverted (headstand) pushups, an alternative to the military press, it will put a layer of muscle over your back. if you can't do it yet, do incline situps, raising the height of your legs as your strength progress's.

There's helluva lot more out there (Medicenball routines, plyometrics and beyond)Â Don't worry about becoming real bulky, these exercises for strength, endurance and stamina, I also recommend doing Calisthenics as Missy has posted to prevent injuries.


-Regards, Rocky