Jack's Shoulder, Core and Boxing Session

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Program by: stephanfitness

Tags: shoulders, core, abs, boxing, cardio, fitness, toning, conditioning

Jack's workouts are designed to help him get in shape for his pursuit to join the navy. The workout is based on a giant set training method. In this case 4 groups of 3 exercises. Each group will be execute consecutively and so are the exercises within. The exercises within a group will be performed 3-4 times.

Exercise
Warmup
jogging on the spot 2sec Duration
kick backs 2sec Duration
Main
standing shoulder press 1sec Duration | Reps | Kg | 3 Sets
Jab Cross 1sec Duration | 3 Sets
situps 1sec Duration | Reps | Kg | 3 Sets
dumbbell upright rows 1sec Duration | Reps | Kg | 3 Sets
Hooks Boxing 1sec Duration | 3 Sets
leg raises 1sec Duration | Reps | 3 Sets
lateral raises 1sec Duration | Reps | Kg | 3 Sets
uppercut boxing 1sec Duration | 3 Sets
the plank 1sec Duration | 3 Sets
frontal raises 1sec Duration | Reps | Kg | 3 Sets
Jab Cross, hooks, uppercut combo 1sec Duration | 3 Sets
side crunches 1sec Duration | Reps | Kg | 3 Sets
Cool-down
right shoulder stretch Duration | 1 Sets
left shoulder stretch Duration | 1 Sets

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