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