Time_32x32 12:10    Intensity_moderate_32x32 Moderate    Target_32x32 Shoulders   
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

1 round of:
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

1 round of:
Jabs
Effort: Vigorous
Jabs

30 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

1 round of:
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

1 round of:
Jabs
Effort: Vigorous
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

Appears In


Workout Discussion

09 Sep
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