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Description

20-Minute Strength & Shape Routine, Hand Techniques (Punches)


Exercises

Set 1: 1 round
Dumbbell Clean and Press
Weights: Moderate
Dumbbell Clean and Press
16 reps
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
24 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
16 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
16 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
16 reps
Bicep Curls
Weights: Moderate
Bicep Curls
16 reps
Calf Raise
Weights: Moderate
Calf Raise
24 reps
Transition
Transition
30 seconds

Set 2: 1 round
Weighted Jab
Weights: Light
Weighted Jab
48 reps
Weighted Cross
Weights: Light
Weighted Cross
48 reps
Weighted Hooks
Weights: Light
Weighted Hooks
48 reps
Weighted Cross
Weights: Light
Weighted Cross
48 reps

Set 3: 1 round
Gripping Jab
Gripping Jab
48 reps
Grip Cross
Grip Cross
48 reps
Grip Hook
Grip Hook
48 reps
Grip Cross
Grip Cross
48 reps

Set 4: 1 round
Jabs
Jabs
48 reps
Crosses
Crosses
48 reps
Left Hooks
Left Hooks
48 reps
Crosses
Crosses
48 reps

Set 5: 3 rounds
Rest
Rest
10 seconds
Shadow Boxing
Effort: Very Hard
Shadow Boxing
1 minute


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