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LISTEN UP MEMBERS
Turn your training session into a 100% workout. Show up to training a little
early & warm your own self up. This way none of your training time will be
wasted with your Trainer warming you up. You are not required to warm up
on your own, it will only be to your advantage. You will then be able to cover
more boxing material & get in shape faster. If for some reason your Trainer
doesn't see you warm up, then please inform him that you are ready to
“rock-n-roll". You are also welcome to stay after & do a light workout.
Below are quite a few suggested exercises to do before & after your training
session or you can do your own workout.
SELECT EITHER A, B, C, OR D. MIX IT UP EVERY TIME YOU COME IN. THERE
ARE NO SET RULES OF WHICH ONE YOU SHOULD CHOOSE OR IN WHICH ORDER.
IF YOU AREN’T SURE HOW TO PERFORM A CERTAIN EXERCISE, PLEASE ASK ONE
OF THE TRAINERS TO DEMONSTRATE.
Pre Workout ~ Warm Up Exercises
A. Do 3 Rounds: (all the same)
1st ROUND
l 15 Jumping Jacks
l 12 Karate Squats
l 10 Cherry Pickers
2nd ROUND
l 15 Jumping Jacks
l 12 Karate Squats
l 10 Cherry Pickers
3rd ROUND
l Jump Rope 1 minute
B. Do 3 Rounds: (all the same))
1st ROUND
l Shadow Box for 30 seconds
l 15 Jumping Jacks
l 10 Side to Side Squats
l Jump Rope for 30 seconds to 1 minute
2nd ROUND
l Shadow Box for 45 seconds
l 20 Jumping Jacks
l 15 Side to Side Squats
3rd ROUND
l Jump Rope for 1 minute or Box Run<10 w/Left Leg & 10 w/Right Leg
C. Do 3 Rounds: (all the same)
1st ROUND
l 15 Jumping Jacks
l 15 Ab Crunches
l 10 Pushups
2nd ROUND
l 20 Jumping Jacks
l 20 Ab Crunches
l 15 Pushups
l 15 Karate Squats
3rd ROUND
l Shadow Box or Jump Rope for 1-2 minutes
D. Do 1 Round: (all the same)
1 ROUND
l Stairmaster for 5-10 minutes on Manual Level #4 to #6
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Post Workout ~ Exercises
A. Do 1 Round: (coordination & timing)
l 3 sets of 1-2 minute Speed Bag
l 2 sets of 1 minute Weighted Shadow Boxing w/2-3 lb. Dumbbells
l 1 set of 1 minute Jump Rope
l 2 sets x 30 seconds of Plyometric Jumps on Red Box
B. Do 1 Round:: (strength development)
l 3 sets x 10-15 reps Dumbbell Chest Press
[works the chest, secondary the shoulders & triceps]
l 3 sets x 10-12 reps Dumbbell Overhead Tricep Extension
[works the triceps]
l 2 sets x 10-12 reps Dumbbell Shoulder Press
[works the shoulders & builds width]
l 2 sets x 10-12 reps Dumbbell Curls
[works the biceps]
l 2 sets x 10-15 reps Dumbbell Bent-over Flyes
[works the rear delts]
C. Do 1 Round: (body conditioning exercises)
l 3 sets x 12-15 reps Ab Crunches
l 3 sets x 12-15 reps Tricep Dips (on bench or off the ring)
l 3 sets x 12-15 reps Pushups
l 2 sets x 12-15 reps Lunges & Karate Squats
l 30 Jumping Jacks
D. Do 1 Round: (lower body strength conditioning)
l 3 sets x 10-12 reps Dumbbell Squats
l 2 sets x 10-12 reps Weighted Lunges
l 2 sets x 10-12 reps Stiff Legged Deadlift
l 2 sets x 10-15 reps Plyometric Jumps
We hope you make the best of your Training
Time and do the Pre and Post Workouts!
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