April 4th

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.


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


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 🙂

One thought on “April 4th

  1. This was an easy beginning on this years first harder sessions, good job though! Gina is a fighter. Remy and Michel, there is no escape next sunday, if any of you cant be here, we will come to you instead. See you sunday!


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