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Solo Boxing Workout

This document outlines a 30 exercise personal training workout focused on improving cardiovascular fitness and endurance. The workout consists of exercises like squats, lunges, pushups, situps, planks, and shadow boxing done in circuits with short rest periods in between. The goal is to complete each exercise for its designated duration while maintaining good form and minimizing rest between exercises in order to raise heart rate and build a sweat. Proper warm up, stretching, and cool down are also included.

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Shaun Tyler
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© Attribution Non-Commercial (BY-NC)
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612 views2 pages

Solo Boxing Workout

This document outlines a 30 exercise personal training workout focused on improving cardiovascular fitness and endurance. The workout consists of exercises like squats, lunges, pushups, situps, planks, and shadow boxing done in circuits with short rest periods in between. The goal is to complete each exercise for its designated duration while maintaining good form and minimizing rest between exercises in order to raise heart rate and build a sweat. Proper warm up, stretching, and cool down are also included.

Uploaded by

Shaun Tyler
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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SHAUN TYLER PERSONAL TRAINING PHA WORKOUT

Exercise Duration Record Your Reps Here 16 Exercise Duration Record Your Reps Here

Skipping Stretch all main muscle groups 810secs Shadow Boxing Bag Work fast & light Rest jog on the spot

2mins

Skipping

60secs

2mins

17

Squats

30secs

2mins

18

Press Ups

30secs

1min

19

Sit Ups

30secs

1min

20

Alternate Lunges

30secs

Squats

30secs

21

Shoulder Press

30secs

Press Ups

30secs

22

Body Lifts

60secs

Sit Ups

30secs

23

X Thumb Press Ups

30secs

Alternate Lunges

30secs

24

Plank

30secs

10

Shoulder press

30secs

25

Shadow Boxing

1min

11

Body Lifts

60secs

26

Pad Work

2mins

12

Dips

30secs

27

Skipping

2mins

13

Plank

30secs

28

Pad Work Cool Down Treadmill Stretch all main muscle groups 2030secs

2mins

14

Rest

2mins

29

5mins

15

Pad Work

3mins

30

3-5mins

St t h s

The aim of this workout is to improve your cardio vascular fitness and general endurance. This will prepare your body for the higher intensity work which will follow later on in your program. Go l Your goal is to try and complete each exercise for the cor rect amount duration with as little rest between exercises as possible. Prepare to get sweaty and out of breath! Please concentrate on keeping good technique and posture throughout the whole workout.

Ai

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