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..

Step exercise:

Up on the “step” ( home made with pads),  up with the other knee as  high  as possible and down again, 40 of those…

Frog jumps:

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.

Weights:

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.

Focus mitts:

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

Squat Steps:

Squats steps  forward,  back and forth on a 6 meters distance,  4 times

Push ups:

With feet on a chair, regular 10 + on fists 10

Leg Press:

Lying on the floor, try to lift Micke with my legs

Leg Lift:

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

Lunges:

again !  30 reps

Focus mitts:

Hook  Hook  Hook ( left, right, left ) , work on footwork and proper body rotation, add some real power to each of them ..30reps

Frog jumps:

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 🙂