When I get to the gym the first thing I do is loosen up by
shadowboxing and/or jumping jacks.
Then the next thing I do is skip rope for 2 rounds just to warm up.
After that I stretch. This consists of various stretches that stretch my back, abs, shoulders, biceps, triceps, hips, quads, hamstrings, glutes, calves, neck, etc. I also loosen up all of my major joints.
Next I do a few rounds on the speed bag. As well as a couple on the double end bag.
When that is finished, I usually do 6 or so rounds on the heavy bag, followed by 3 or 4 rounds of the focus mitts with my coach.
After all of that I then move on to this:
push-ups: 2 sets till failure
pull-ups--palms out: 2x10
pull-ups--palms in: 2x10
crunches: 2 set till failure
twisting sit-ups: 2x60
leg lifts: 2x25
hindu squats: 2x100
I finish up by skipping rope for a few rounds
Once a week I do a fairly rigorous routine with weights.
I usually spar once a week, too.
I run 2-3 miles every morning.
Jeff
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