OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Punching workouts are great for toning your shoulders and arms, without the muscle bulking effect that weightlifting has. Keep your heart rate high through this workout to get the bonus cardiovascular benefits. What are your waiting for, punch it out!


Exercises

Set 1: 1 round
Inchworms
Inchworms
45 seconds
Seal Jacks
Effort: Vigorous
Seal Jacks
30 seconds
Straight Punches
Effort: Vigorous
Straight Punches
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Rest
Rest
45 seconds

Set 2: 1 round
Right Jabs
Effort: Vigorous
Right Jabs
20 seconds
Right Upper Cuts
Effort: Vigorous
Right Upper Cuts
30 seconds
Left Upper Cuts
Effort: Vigorous
Left Upper Cuts
30 seconds
Star Push-Ups
Star Push-Ups
45 seconds
Explosive Mountain Climbers
Effort: Vigorous
Explosive Mountain Climbers
30 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Rapid Punches
Effort: Vigorous
Rapid Punches
30 seconds
Jab Cross Hook Elbow Right
Effort: Vigorous
Jab Cross Hook Elbow Right
30 seconds
Jab Cross Hook Elbow Left
Effort: Vigorous
Jab Cross Hook Elbow Left
30 seconds
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
45 seconds
Plank Hop Outs
Effort: Vigorous
Plank Hop Outs
30 seconds
Rest
Rest
45 seconds

Set 4: 1 round
Left Jabs
Effort: Vigorous
Left Jabs
20 seconds
Left Upper Cuts
Effort: Vigorous
Left Upper Cuts
20 seconds
Right Upper Cuts
Effort: Vigorous
Right Upper Cuts
20 seconds
Left Hooks
Effort: Vigorous
Left Hooks
20 seconds
Right Hooks
Effort: Vigorous
Right Hooks
20 seconds

Workout Discussion

09 Sep
I'm loving this!

Appears In



Related Workouts

  • Stretchy-Time
    Stretchy-Time
    10 minutes, Casual
  • Starting the Day Off Right
    Starting the Day Off Right
    12 minutes, Moderate
  • Brains and Brawn
    Brains and Brawn
    7 minutes, Intense
  • Road Trip Rockin'
    Road Trip Rockin'
    10 mins 40 secs, Moderate
  • Lasting Effects
    Lasting Effects
    11 mins 50 secs, Casual
  • The Awesome Body Circuit
    The Awesome Body Circuit
    12 minutes, Moderate

To do this workout, please create an account or log in.



You Might Also Like

2-Min Plank Challenge

2-Min Plank Challenge

Intense Ic_time_32x32 2 mins  
Core  
Scientific 7-Minute Workout

Scientific 7-Minute Workout

Intense Ic_time_32x32 7 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall, Box or Step, Bench
Strong Arms

Strong Arms

Intense Ic_time_32x32 13 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell
Body Slim Down

Body Slim Down

Casual Ic_time_32x32 17 mins  
Full Body  
Killer Core

Killer Core

Moderate Ic_time_32x32 9 mins  
Core  
Core Crunch

Core Crunch

Casual Ic_time_32x32 9 mins  
Core  

Workout Categories