Work outs

Work Out Rutine

Stretch before and after every work out

SUN
upper body work out
Bench Press 4 sets
Incline press 3 sets
Shoulder press 3 sets
Bent rows 3 sets
Pullups 3 sets
Bicep Curles 3 sets
2-3 mile run

MON
lower body work out
Calf Raises 3 sets of 100
Jumping lunges with 10 lb dumbels 3 sets of 50
Squats 150lb 3 sets of 10
Stair Steppers 3 times 1 step ,3 times 2 step, 3 times hop 1 step, 3 times hop 2 step.
2-3 mile run

TUES
Boxing gym work out
3 rounds of shadow boxing
3 rounds of speed bag
3 rounds of heavy bag
3 rounds with instructor
1 mile run

WED
Mid section work out.
100 ab lounges 3 sets
50 side oblige ab lounges on each side. 3 sets
90 secounds of 6 inches 3 sets
90 secounds of things where your toes and forearms are touching the ground 3 sets.
50 cross sit ups 3 sets
2-3 mile run

THURS
Boxing gym work out
3 rounds of shadow boxing
3 rounds of speed bag
3 rounds of heavy bag
3 rounds with instructor
1 mile run

FRI
Running Day
5 minutes of jump rope 3 sets
10 Hills 3 sets
10 sprints 3 sets
4+ mile run

SAT
Running Day
5 minutes of jump rope 3 sets
10 Hills 3 sets
10 sprints 3 sets
4+ mile run