1. Walking
2. Interval training
3. Squats
4. Lunges
5. Push-ups
6. Abdominal Crunches
7. Bent-over Row

They also had a good quote at the end of the article which discusses technique and form.  It is so true.  If you go into some of the meathead gyms like 24 Hour Fitness you’ll see a lot of kids trying to lift ridiculously heavy weights….way more than they can reasonably lift. Why? To look cool.  The problem, as suggested below, is that your form suffers and therefore you don’t end up getting the same results.

These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.

The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.

• .8 Mile Run on the Elliptical Machine (the treadmills were all occupied)
•  1.25 Mile Run on the Treadmill

Boxing Training

• Speed bag work
• Jumping rope
• Heavy bag work

Boxing Sparring

• Three rounds of three minutes

Weight Training

• Seated Bicep Curls w/ 35 pound dumbbells (2 sets of 10)
• Lateral Dumbbell Raises w/ 20 pound dumbbells (3 sets of 10)
• Tricep Pushdowns w/ 100 pound weights (4 sets of 10)
• Front Dumbbell Raises w/ 20 pound dumbbells (3 sets of 10)
• Front Dumbbell Raises w/ 15 pound dumbbells (2 sets of 10)
• Seated Bicep Curls w/ 30 pound dumbbells (4 sets of 10)
• Incline sit-ups w/ 25 pound plate (4 sets of 10)

Warmup

• 1 Mile on Eliptical Machine

Boxing Training Class (1 hour)

• Too many things to list
• The trainer mixed cardio, heavy bag work, combinations, and many other things into the class.   

Cool Down

• Reps of situps, pushups, jumping lunges, ab exercises, etc.
• Speed bag work

• 1 mile run (my shins are still KILLING me!  I hope they heal soon…)

Boxing Training

• Speed bag work
• Jumping rope
• Heavy bag work
• Rope dips (forward)
• Rope dips (backwards)
• Heavy bag work

Weight Lifting

• Superset 1
  • Dumbbell chest press w/ 60 pound dumbbells (2 sets of 10)
  • Dumbbell chest press w/ 70 pound dumbbells (2 sets of 10)
  • Machine seated row w/ 100 pounds (2 sets of 10)
  • Machine seated row w/ 115 pounds (2 sets of 10)
  • Decline situps (4 sets of 10)
• Superset 2
  • Decline dumbbell chest press w/ 50 pound dumbbells (3 sets of 10)
  • Lat Pulldown w/ 115 pounds (3 sets of 10)
• Superset 3
  • Machine Rear Delt Row w/ 50 pounds (3 sets of 10)
  • Lever Seated Fly w/ 130 pounds (3 sets of 10)
  • Underhand closed grip pulldown w/ 110 pounds (3 sets of 10)

Cooldown

• none today….sweat plenty and couldn’t run anymore with my shins throbbing

Warmup

• 1 mile run on the treadmill

Boxing Training

• Shadow boxing
• Jumping rope (1:30 minute sets in between shadow boxing)
• Speed bag work
• Jumping rope (1:00 minute sets in between working on the speed bag)
• Heavy bag work (5 2:00 to 3:00 minute sets w/ 45 second rest in between)

Cool Down

• .5 mile run
• .5 mile elliptical jog

• 0.8 Mile Run (I would’ve gone further but I think I have shin splits or just very sore shins from yesterday’s run. It hurt like hell and I had to stop)

Boxing Training

• Speed bag work (3 sets of 3 minutes)
• Jumping rope (3 sets of 1.5 minutes between speed bag work)
• Heavy bag work (2 sets of 3 minutes, 3 sets of 2 minutes)

Weight Lifting - Focus on Shoulder & Arms

• Superset 1
  • Seated Dumbbell Shoulder Press w/ 40 pound dumbbells (2 sets of 10)
  • Seated Dumbbell Shoulder Press w/ 50 pound dumbbells (2 sets of 10)
  • Seated Bicep Curls w/ 25 pound dumbbells (4 sets of 10)
  • Tricep Pushdowns w/ 130 pound weights (2 sets of 10)
  • Tricep Pushdowns w/ 100 pound weights (2 sets of 10)
• Superset 2
  • Front Dumbbell Raises w/ 20 pound dumbbells (3 sets of 10)
  • Close Grip Bench Press w/ 50 pound weights (3 sets of 10)
  • Standing Barbell Curls w/ 50 pound weights (3 sets of 10)
• Superset 3
  • Lateral Dumbbell Raises w/ 20 pound dumbbells (3 sets of 10)
  • Seated Bicep Curls w/ 30 pound dumbbells (3 sets of 10)
  • Close Grip Bench Press w/ 50 pound weights (3 sets of 10)
  • Incline sit-ups (3 sets of 10)

Cool Down

• None today….I was friggin beat.