Professional Documents
Culture Documents
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)