WORKOUT PLAN (August 2016)

Day Activity
Jumping rope (300 reps in total)
Pushups (10 reps 3 sets)
Sit ups (20 reps 3 sets)
Squats (15 reps 3 sets)
Monday Shadowboxing (3min per set, 1min rest):
(General) 1. Left jab, left jab, right cross
2. Right cross, left jab, right uppercut
3. Left body punch, right body punch, left uppercut
4. Right uppercut, right cross, left hook
5. Right cross, left hook, right hook
Stationary bike
Jumping rope (300 reps in total)
Shadowboxing (3min per set, 1min rest):
1. Left jab, left jab, right cross
2. Right cross, left jab, right uppercut
3. Left body punch, right body punch, left uppercut
Tuesday 4. Right uppercut, right cross, left hook
(Core) 5. Right cross, left hook, right hook
Sit ups (25 reps 3 sets)
Plank (1min)
Biceps curl (15 reps 3 sets)
Stationary bike
Jumping rope (300 reps in total)
Pushups (10 reps 3 sets)
Sit ups (20 reps 3 sets)
Shoulder press (15 reps 3 sets)
Wednesday
Shadowboxing (3min per set, 1min rest):
(Arms & Shoulders)
1. Left jab, left jab, right cross
2. Right cross, left jab, right uppercut
3. Left body punch, right body punch, left uppercut
4. Right uppercut, right cross, left hook
5. Right cross, left hook, right hook
Stationary bike
Jumping rope (300 reps in total)
Pushups (12 reps 3 sets)

Thursday Sit ups (20 reps 3 sets)

(Chest & Core) Plank (1:30min)
Triceps curl (15 reps 3 sets)
Stationary bike
Jumping rope (300 reps in total)
Pushups (10 reps 3 sets)
Single Arm Dumbbell Row (15 reps 3 sets)
Sit ups (20 reps 3 sets)
Friday Squats (15 reps 3 sets)
(Back) Shadowboxing (3min per set, 1min rest):
1. Left jab, left jab, right cross
2. Right cross, left jab, right uppercut
3. Left body punch, right body punch, left uppercut
4. Right uppercut, right cross, left hook
5. Right cross, left hook, right hook
Saturday Night Jogging (30min-1hr)
Sunday Rest day