©

480.777.9170
www.TEMPEBOXING.com
Tempe, Arizona - U.S.A.
ironglovesboxing@aol.com

Blog_Icon

B
O
X
I
N
G


F
O
R
U
M


Open Gym
for everyone

Come in every day if you
want to train on your own,
for CHEAP, CHEAP!

Click to read all about it

Boxing Shirts for Sale

Boxing_classes_logo

shield_star

Veteran-owned-business

Veteran Owned
Small Business

Amateur Boxing
click on fighters

Arizona Boxing Gyms
for a complete directory

cactusclick here

Blog_Gloves
Check out IG’s Blog

Take the Challenge
Check out
Irongloves
Fitness Test!

PPV_logo

PPV_image

Watch PayPerView
Boxing & UFC Fights
Free for our Members

PHILLY’s Bar & Grill
in Tempe on Rural Rd

FOR UPCOMING
TELEVISED FIGHTS
24 HOUR UPDATES
(click on links)
HBO BOXING
SHOWTIME
FIGHT NEWS
MAX BOXING
WOMEN’S BOXING
BOXING ARCHIVES

Boxers
FROM AROUND
THE WORLD

Please send your photos,
we’ll be glad to post them.

Email to:
joeboxing@aol.com

Buy a ”Boxing
Workout”
for that
special person.
We also have
T-shirts for sale.


Be sure to check out
Renene’s web site
www.ironfitdiet.com

Ben_small
Free Tips by Joe
Hey Members... I am free
every Sunday evening from
5pm to 7pm to answer any
of your questions. Be it
Training and/or Nutrition.

480.777.9170

Boxing Forum

Glove_Burst_mini

Boxing
Classes

click here

Tough
Class
KILLER
Workout

Kickboxing

Kickboxing
click here

©

Training on your own

Here you go Irongloves members...
For those wanting to know what they should be doing outside of
the boxing gym, this program is to coincide with your training
that you do at Irongloves. It will improve your physical
abilities to better condition you for boxing, in addition,
it’s a fat burner and muscle definition accelerator.

This workout is not for the weak or for any whiners. It is a very intense
training program that will test your ‘will’ to be pushed to your max!


The Monday through Friday workout is based on a person that trains at Irongloves on Tuesday & Thursday, make adjustments if your Irongloves training falls on other days.

  In the areas that you see 12/10/8, this means 12 reps using light weight,
10 reps using medium to medium heavy weight, 8 reps using heavy weight.


RED = TRAINING AT IRONGLOVES
WHITE = TRAINING ON YOUR OWN AT HOME OR AT YOUR HEALTH CLUB

 Monday = Weight Training [Back/Triceps/Legs/Calves/Forearms]
 1. Seated Rows: 10 reps x 3 sets
 2. Lat Front Pulldowns: 10 reps x 3 sets
 3. Tricep Pushdowns: 12/10/8 (total of 3 sets)
 4. Tricep Dips: 10-12 reps x 3 sets
 5. Leg Press: 12/10/10/8/8 (total of 5 sets)
 6. Squats: 12/10/8/8 (total of 4 sets)
 7. Calves: Standing 15-25 reps x 3 sets
 8. Forearms: Reverse Wrist Curls 10-15 reps x 3 sets


 Tuesday = Training at Irongloves
 Boxing/Shadow Box/Focus Mitts/Bag Work/Speed Bag/Jump Rope/Ab work

 Wednesday = Cardio Day
 <select one of the three>
 1. Stationary Bike: 5-6 miles
 2. Treadmill: Run 1 1/2 miles or Walk 2 1/2 miles
 3. Bleachers: 5 sprints up, walk down, 5 sprints up, etc., for a total of 5 rounds


 Thursday = Training at Irongloves
 Shadow Box/Heavy Bag/Focus Mitts/Plyometrics/Ab work
 (-or- for those that are scheduled to spar this day, then the above will be skipped)

 Friday = Weight Training [Chest/Shoulders/Biceps/Traps/Abs]
 1. Pushups: 15-20 reps x 3-4 sets
 2. Bench Press: 10 reps x 4 sets
 3. Upright Rows (straight bar or v-bar): 10 reps x 3 sets
 4. Side Lateral Dumbbell Raises: 10 reps x 3 sets
 5. Straight Bar Biceps Curls: 12/10/8 (total of 3 sets)
 6. Hammer Dumbbell Curls: 12/8/8 (total of 3 sets)
 7. Shrugs (straight bar or dumbbells): 12/10/8/8 (total of 4 sets)
 8. Ab Crunches: 15-25 reps x 3-4 sets

 Saturday = Running Day
 <select one of the two>
 1A. Sprints/Beginner: 100 meters x 30 second rest x 3 rounds
 1B. Sprints/Advanced: 200 meters x 30 second rest x 3 rounds
   2. Cone Run: Set 2 cones approximately 20 ft. apart, start at cone #1 & run as fast
       as possible to cone #2, continue to run back & forth nonstop for 45 seconds, rest
       for 1 minute, do 2 more rounds, for a total of 3 rounds.

 Sunday = Conditioning Day
 (do all of the below; workout time approximately 45 minutes)
 1. Jumping Jacks: 1 minute
 2. Karate Squats: 15 reps x 3 sets
 3. Jump Rope: 1 1/2 minutes
 4. Gator Pushups: 15 reps x 3 sets
 5. Stabilizer Squats: 12 reps x 3 sets
 6. Clap Pushups: 10 reps x 3 sets
 7. Jump Rope: 1 1/2 minutes
 8. Ab Crunches: 20 reps x 4 sets
 9. Shadow Box: 45 seconds to 1 minute x 3 sets, use Slip & Punching Drill & moving
     techniques.
10. Weighted Shadow Box (2lb. dumbbells): 30-45 seconds x 2 sets
 

[Home Page] [Forum] [Blog] [Why Irongloves] [Location] [Rates] [Open Gym] [Training Pride]
[Video Clips] [Joe's Corner] [Gym Photos] [Our Members] [Thunder Rolls] [Health & Wellness]
[Healthy Recipes] [Training Page] [Amateur Boxing] [Shock Zone Boot Camp] [Contact Us]


Boxing Classes in Tempe, Arizona - Mesa Boxing Classes - Gilbert Boxing Classes - Phoenix Boxing Classes
Scottsdale Boxing Classes -
Kickboxing Classes in Tempe, Arizona

The BEST in the WEST BOXING The REAL DEAL “WHERE IT ALL BEGINS”

Business Number: 480-777-9170  ♦♦♦ Joe & Renene Leinhauser

Copyright © 1992-2012 Irongloves Boxing Gym. All rights reserved. Tempe, Arizona

Irongloves QR Bar Code

Map

OPEN
GYM
SPECIALS

YouTube

facebook

Twitter3

Blog_Logo

MySpace