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If you been to Irongloves then you are familiar with the notorious ‘White Board’.
On the White Board, every Monday I put up new ‘Post Exercises’ that everyone does
for the whole week. It consists of several different drills that last for 15 to 20 minutes.
Everyone does the board after their boxing lesson, even the Open Gym members do
the board. It’s a heck of a grueling workout.
From now on rather than erasing them forever, I will be storing some of the workouts
here on this page. This way you can print out to bring with you for some extra work
to do. Or, if you just don’t feel like thinking much that day, here’s a helping hand.
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3/8/2010 -- Kettlebell Torture Week
1.) Kettlebell Shoulder PRess 15 reps x 3 sets (w/1 kettlebell, 2 hand press)
2.) 3lb. Dumbbell Machine Guns 30 seconds x 3 sets
3.) Kettlebell One Arm Rows 12 reps x 3 sets (use the ring or bench to lean on)
4.) Two Hand Kettlebell Swing 15-25 reps x 3 sets (back straight, using arms/legs)
5.) Pushups 10-20 reps
<superset> for 3 sets
Planks 30 seconds
6.) Band Curls 20 reps x 3 sets
7.) Reverse Grip Chinups 12 reps x 3 sets
Abs
Crunches on the Ring 20 reps x 3 sets
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3/1/2010
1.) Pushups 15 reps
Incline Pushups 12-15 reps
Close-grip Pushups 12-15 reps
repeat 2 more times for a total of 3 rounds
2.) Dumbbell Alternate Curls 20 reps
Band Curls 15 reps
Dumbbell Curls (together-double up) 15 reps
repeat 2 more times for a total of 3 rounds
3.) Dumbbell Alternate Presses 15-20 reps x 3 sets
Side Lateral Raises 12-15 reps x 3 sets
Dumbbell Front Raises 12-15 reps x 3 sets
repeat 2 more times for a total of 3 rounds
--------------------------------------------
Abs
6” Leg Raise (both legs together) for 30 seconds x 3 sets
Crunches 20 reps x 3 sets
Bicycle 15 reps x 3 sets
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2/22/2010
1.) Pushups 12-15 reps x 3 sets
2.) Pullups (band assisted) 10-12 reps x 3 sets
3.) Alternate DB Shoulder Press 15-20 reps x 3 sets
4.) Situps 15-20 reps x 3 sets
5.) Alternate DB Curls 20 reps x 3 sets
6.) Close Grip Pushups 12-15 reps x 3 sets
7.) Alternate Weighted Lunges (kettlebell in each hand) 20 reps x 3 sets
8.) Kettlebell 2 Hand Swing (using 1 kettlebell) 20 reps x 3 sets
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2/15/2010
1.) Pushups 10-20 reps
2.) Lunges 15-25 reps
3.) Pullups (band asssisted) 8-12 reps
repeat 2 more times for a total of 3 rounds
4.) Kettlebell Shoulder PRess 10-12 reps
5.) Reverse Grip Assisted Pullups 8-12 reps
6.) Karate Squats
repeat 2 more times for a total of 3 rounds
--------------------------------------------
Abs
Rope Ring Abs (ask coach) 15-20 reps
Lying Reverse Crunch 10-15 reps
Lying Ball Twist 20-25 reps
repeat 2 more times for a total of 3 rounds
7.) Jump Rope 2 minutes x 2 rounds
8.) Speed Bag 2 minutes x 2 rounds
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2/8/2010
1.) Karate Squats 15-25 reps
Alternate Lunges 15-25 reps
Cherry Pickers 15-20 reps
repeat 2 more times for a total of 3 rounds
--------------------------------------------
2.) Kettlebells Squats 12-15 reps (use one kettlebell, hold in front of you)
Kettlebell Alternate Lunges 12-15 reps (two kettlebells, hold one at each side)
Kettlebell Two-Hand Swings 30 seconds to 1 minute
repeat 2 more times for a total of 3 rounds
--------------------------------------------
3.) Reverse Alternate Lunges 12-15 reps
Box Runs 30 seconds
Burpees 10-15 reps
repeat 2 more times for a total of 3 rounds
Lower Abs
Roman Chair Knee-ins: 12-15 reps x 3 sets
Flat Bench Seated Knee-ins: 12-20 reps x 3 sets
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2/1/2010
1.) Pushups 10-15 reps
<superset>
2.) Sandbag Squats 10-15 reps (hold bag on chest)
repeat 2 more times for a total of 3 rounds
--------------------------------------------
3.) Dumbbell Shoulder Press 10-15 reps
<superset>
4.) Alternating Lunges 20 reps
repeat 2 more times for a total of 3 rounds
--------------------------------------------
5.) Assisted Pullups 8-12 reps (ask coach how to do)
<superset>
6.) Close Grip Pushups 10-15 reps
repeat 2 more times for a total of 3 rounds
--------------------------------------------
7.) Band Curls 20 reps
<superset>
8.) Bench Dips 10-15 reps
repeat 2 more times for a total of 3 rounds
--------------------------------------------
Abs
Crunches: floor or ring 20 reps x 3 sets
Decline Ab Bench: 20 reps x 3 sets
Planks: 3 rounds x 40-60 seconds each round
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