Image by KayVee.INC on Flickr

Sample workout, arms emphasis

Image by KayVee.INC on Flickr

Image by KayVee.INC on Flickr

This is a workout I regularly do for a non-boxing day. I always start with a couple of cardio warm-ups, but I prefer not to do two high-impact exercises like jump rope AND run, for example. (trying to go easy on my knees). On a boxing day, all bets are off; those are much tougher workouts. I’ll post one of those soon.


15 minutes, at least half IN max heart rate zone (for me, 180)
Jump rope
3 rounds, 3 minutes each, 1 minute rest between rounds
Every minute of every round should include 15-30 seconds of sprints


Arm circles:
Hold 2.5-lb weight plates in each hand
60 out to side, 60 out to front, 60 behind
Forward and reverse in each grouping (30/30)
Front deltoid raises:
Raise a 25 lb barbell to chin
3 sets of 12 reps
Side deltoid fly:
Raise both arms together like wings with 5 lb weight plates
3 sets of 12 reps
Rear deltoid fly:
Hang forward and raise both arms together with 5 lb weight plates
3 sets of 12 reps
Forearm “crunches”:
3 sets of 12 reps with 20 lb barbell, rolling it from fingertips to wrist-up position
Tricep extensions:
3 sets of 12 reps with 20 lb dumbell behind head
Bicep curls:
4 sets of 12 reps with 35 lb curl bar
Reverse curls:
2 sets of 12 reps with 25 lb curl bar

Abs & Back

Bosu Ball crunches
200 forward, 100 left side, 100 right side
Back extensions
2 sets of 25
Finish with a one-minute plank (it’s like a little victory lap)

I’m no expert at any of this, and have mostly learned by watching others. I would love to hear what you do — leave me a comment!

, , , , , ,

3 Responses to Sample workout, arms emphasis

  1. Dave Minella April 1, 2009 at 7:56 am #

    Mmm, that looks like a TON of fun. I’m no expert in fighter workouts, but what you have looks like a great complement to your boxing-day work. That is some seriously intense ab & oblique work you have going on there. I’m jealous.

  2. Lisa Creech Bledsoe April 1, 2009 at 8:11 am #

    Re: abs and obliques — I’m still pretty worried about taking a rib shot on my freshly healed ribs. I’m extremely motivated to do the work of building strength there, although I’m not sure crunches get me muscle development high enough to protect where the fracture actually was (midribs). It’s something, though.

  3. K April 1, 2009 at 10:23 am #

    Ooh, this looks fun. I’m going to try it later tonight – thanks for sharing!

    Check out my friend Gabe’s Crossfit blog, he keeps a gym here in town and posts workouts they do. He’s trained several fighters with Crossfit stuff, it’s pretty intense.

Leave a Reply