I train boxing 4 days a week for about 60-90 minutes. This includes:

1. Jumprope warm up 3 2-min rounds
2. Shadowboxing 3 2-min rounds
3. Heavy Bag work, sparring, boxing ciruits, speedbag, working with mitts and anything else we feel like doing!

We end with ab work and jogging. By this time, I've worked so hard, I want to puke...but that's the good part about it!



I am doing this workout for the time being to get myself back into lifting. The gym is my time and I love every minute of it. I workout at a small gym on a small military base, so sometimes, there aren't any people to bother me while I work out!

Day 1 Legs

Squats
Curls
Lunges
Leg press
claf raises
hip abductor
hip adductor

Cardio (stair running, jogging)

Day 2 Back Biceps Abs

Decline crunch
bench flutter kicks
ab suicide workout (from my time in the Marine Corps)
close grip pulldown
straight arm lat pulldown
seated rows
21s
bicep curls (variation of form)

non-impact cardio

Day 3 Legs

repeat leg workout, with some variation

Day 4 Shoulders and traps

Clean and press
military press
arnold press
side/front lat raises
shrugs
upright row

Cardio

Day 5 Legs and abs

Same as other leg days, maybe add some extentions, different types of squats, etc...

Non-impact cardio

Day 6 Chest triceps

Tricep extentions
pushups
dips
pushdowns
skull crushers
flys
bench press (incline, decline, flat)
cable crossovers

Cardio

Day 7

Active rest day!
go on a hike
swim in the ocean
play with dog
or just lay one the couch and enjoy the day!