Sample workout, arms emphasis

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.

Aerobic

Elliptical
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

Arms

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
Planks
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!