As I wrote in the previous post, this was a harder session, 45 minutes, no breaks.
I started with warm up 20 minutes before Micke arrived: stretch kicks , footwork and stretching.
Lunge leg exercise:
Stand with the feet shoulder-width apart, Take a step forward. The knee at 90 degrees and directly above the toes, The motion is continued until the back knee is nearly touching the ground. Starts well , 40 reps..
Up on the “step” ( home made with pads), up with the other knee as high as possible and down again, 40 of those…
From the “frog” position jumping high and landing light… 20reps(I need to work on that, I weigh 50kgs when I land it sounds more like 100!)
Punches with resistance:
Micke is holding my fists and pressing towards me while I am punching / presssing towards him..20reps
Horse stance position:
Stay relatively low with straight back while shadow punching.
Stand with the upper body slightly forward, train biceps with the weights, tempo, 40 reps.
With straight back, up with the weights over the shoulders, 20 rep ( because I cannot do more ) and hold the position with extended arms to the sides.
One Inch punch, 30 reps, give it some more power !
Jab Cross Hook, working on speed and power. 30reps
Jab Cross Hook Hook.30reps
Jab Cross Hook Hook Dive…. SPEED !!! 30reps
Squats steps forward, back and forth on a 6 meters distance, 4 times
With feet on a chair, regular 10 + on fists 10
Lying on the floor, try to lift Micke with my legs
Straight legs lifting , Micke stands behind my head and push them back towards the floor as they come up again, around 10 straight and 10 to the sides.
Lying Leg Curl:
Lying face down, the medicine ball between the feet bring the feet up bending the knees toward the body, 20reps
Step exercise on a chair :
This one is higher and much harder ! especially after all this.. 20reps
again ! 30 reps
Hook Hook Hook ( left, right, left ) , work on footwork and proper body rotation, add some real power to each of them ..30reps
Yes well , thank God we were not filming this one, I was so tired my body felt like … I don´t know what, but not good . 3 (ridiculous ) reps 🙂
And we have a Happy trainer today again ( Monday ), my whole body is just a big muscle pain, I can barely walk. But I really think this was a great training ! NO PAIN NO GAME 🙂