A nice workout for a non-boxing day; fits pretty closely into a lunch hour (but you’ll have to book through it):
Elliptical: 15 minutes, half at/near max heart rate (180)
Bicep curlbar: 45 lbs, 3 sets of 10 reps
Deltoid flys: 7.5 lb dumbells, 3 sets of 12 reps
Barbell shoulder pull-ups: 35 lbs, 3 sets of 10 reps
Skull crushers (overhead triceps with barbell): 35 lbs, 3 sets of 12 reps
Forearm curls: 35 lbs, 3 sets of 12 reps
Bosu ball ab crunches: 100 to front with 5 lb dumbells each hand (punch each crunch), 50 to each side
Machine ab crunches: 65 lbs, 2 sets of 25 reps
20 minutes of jump rope, no rests, periodic sprints
Treadmill intervals (start with heart rate high from jump rope):
3 minutes at 6.5 mph, 1 minute recovery at 4 mph
3 minutes at 7 mph, 1 minute recovery at 4 mph
3 minutes at 7 mph, 1 minute recovery at 4 mph
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