Weight Training
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Well, I box as an amateur, and punching the bag for 3 minutes is nothing compared to 3 minutes of actual sparring. The workout I use to keep me at tops in stamina, endurance and strength...to keep me going for 3 minutes for the full 12 rounds is below. This is mainly for enthusiasts who are looking for that little bit extra in a short space of time. Some elements may help beginners later on or right now. Remember, I was a beginner at one time as well.
On an odd day when I am not weight training: Sprinting for 3 rounds of 3 minutes (depending on your fitness level) or sprinting for 4 rounds of 2 minutes.
ROWING ON THE HARDEST LEVEL FOR 5 MINUTES. I have a record set at Blackburn College in Blackburn, Lancashire, England at 6700 metres in 12 minutes. This was two years ago and no one has beaten it yet. REMEMBER YOU WILL ALWAYS HAVE SOMEONE THAT DEFIES YOU WITH ENVY AND JEALOUSY BECAUSE THEY ARE ToO FAT FOR THEIR OWN GOOD TO PUT THE EFFORT IN THEMSELVES. Don't make a workout a chore, enjoy it.
100 pressups (alter width of hands after certain amount of reps, it's up to you). SHOULDER PRESSES (use a weight that allows you to get at least 12-15 reps for 3 OR MORE SETS, it's up to you, but I suggest you don't exceed more than 5 sets in each exercise. UPRIGHT ROWS, BICEP CURLS, any TRICEP exercise. MAKE IT INTENSE...YOU MAKE IT GROW. SQUATS (mainly deadlift and squat thrust). WEIGHTED CALF RAISES. Finally, 150 SIT UPS.
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