Quick workout at Co. 1

3.5 run in the morning

At Co. 1:

3 sets of 20 reps: 2 x 30 lbs dumbbell biceps curls follow by shoulder presses

100 Push ups/100 Squats/ 100 Abs

Warm up: 10 min

100 Push ups + 100 Squats + 100 Abs:
4 sets of (25 push ups, 25 squats, 25 abs)

15 min walking/running on the treadmill

Cool down: 10 min

2.5 miles run after shift.

After shift workout.

Warm up: 10 min

2 miles run

6 sets of push ups, squats, abd crunches for time:
25 push ups; 25 squats; 25 abd crunches; 25 push ups; 25 squats; 25 abd crunches

Cool down + stretching: 15 min

Wednesday, January 18 th

3.7 miles run in the morning

At Co. 1 - Boxing Workout

Warm up: 10 min
Boxing run: 10 x 30 sec (rest 30 sec)
Boxing run for abs: 6 x 30 sec (rest 30 sec)
Boxing mitts drills: 15 min
Boxing mitts: 2 x 2 min (rest 2 min)
Cool down + stretching: 15 min

Monday, January 16th

Warm up: 10 min

Abs + core: 10 min
Push ups: 10 sets of 20 reps (each set different kind of push ups)

Cool down: 10 min

Tuesday, January 17th

Warm up: 10 min
Strength workout using partner as a weight/resistance (mix of wrestler's exercises): 1 hr
Cool down: 10 min

Saturday, January 14th

3.7 miles run

Friday, January 13th

Abs + core exercises: 15 min
3.7 miles run

Wednesday, January 11th

Warm up: 10 min

Strenght circuit:
4 circuits of: squats 12x; bench press 12x; dead lift 12x: incline push up 12x

Cool down: 10 min

Tuesday, January 10th

Warm up: 10 min


Boxing workout: 1 hr


Cool down: 10 min

Boxing Workout in Poland

Warm up: 10 min

Boxing intervals: 10 min (30 sec work, 30 sec rest)
Jump rope: 5 min
Medicine ball exercises: 15 min

Boxing mitts drills: 15 min
Heavy bag- 12 rounds of:
15 sec boxing run
15 sec straight punches
15 sec rest
Boxing mitts drills: 15 min

Cool down: 10 min