wrkf

Weight lifting program
Full body Workout (2)


20 sit-ups on a incline
10 leg lifts


5 sets of 5 Bench press

5 sets of 5 Squats

Upper body circuit
5 sets of 5 Curls
5 sets of 5 Pull overs or french curls
2 sets of 10 one arm Dumb-bell Row

5 sets of 5 butter flies
2X10 dumb-bell swing

2 sets of 20 wrist curls

Lower body circuit
2 sets of 20 calve raises
5 sets of 5 leg extension
5 sets of 5 leg curls

Max out on sit-ups
Stretch
Work out on coaches mitts, bag or spar for about 15 minutes or if your real energetic, do 15 minutes on each.


Note: one the weight lifting workouts on how you go from one routine to the next. You start out with sit-ups, do 20 of those, then got to your leg lifts and do 10 of those. Then you start in on the weight lifting. Do 5 sets of 5 reps on the bench, you get that done , then go to the squats and get 5 sets of 5 reps done on that. Then you go to your upper body circuit , which you’ll do 1 set of 5 on the curls, then go to the French curls and do a set of 5 on that, then go to the one-arm pull-up (dumb bell pullup) and do a set of 10, then repeat the circuit until you get your 5X5 on the curls, 5X5 on the French curls and 2X10 on the one-arm pull-up. Then you go to the butterflies, get that done, then go to the wrist curls and get you 2 sets of 20 done. Then move onto your lower body circuit.

Note: you could run this workout routine Monday, Wednesday and Friday, then on the off days , like Tuesday and Thursday , use those days as running days, and run 2 to 5 miles. Then work the heavey bag running a set of 20 on each of these combinations:

jab, cross, jab
jab, cross, hook - leading hand
jab, cross, hook - leading hand , reverse hook


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this is how I start all my fighters, gives them a quick start getting toned up. You may want to do just the weight lifting for two or 3 weeks, then start adding in the Tuesday and Thursday work outs. But, learn a good stretching routine.