Name: Playbook - Inanna Sarkis - W3/D2 Revenge bod - Boxing/ Upper body
Uploaded: 2022-05-25T22:44:46.695Z
Duration: 45 min
Description: W3/D2 Revenge bod - Boxing/ Upper body

Carly

Arms are dead, abs are dead. Without a punching bag or a speed bag, the second two exercises in the punching circuit are the same and it gets boring. I made my own circuit for the third exercise and it helped a lot.

Halley

Samya

Laia

Mila

Natalie

I can finally jump rope nonstop for 2-minutes ! Next weeks goal is 2 and 1/2 minutes ! Finishing off strong 💪 🤪
Thank you Inanna for this opportunity!❤️

Reyna

Warm up 

Circuit:
- Weighted shadow boxing
- Heavy bag punches
- Speed bag
- Shadow boxing combo

Circuit:
- Crunches
- Reverse crunches
- Ball slams
- Band assisted chin up
- Scissors
- Flutter kicks

- Skip rope with rope passing under your feet once each jump

Jump rope

- As you work side to side shadow box using jabs, uppercuts, hooks

Weighted shadow boxing

-Perform a variety of punches on a heavy bag

**if you don’t have a speed bag grab a light weight in each hand 2-3lbs and perform a punching burnout. Alternate left and right forward punches as fast as you can for the entire round

Heavy bag punches

- Punch a speed bag 
- Increase speed with comfort

**if you don’t have a speed bag grab a light weight in each hand 2-3lbs and perform a punching burnout. Alternate left and right forward punches as fast as you can for the entire round

Speed bag

Shadow boxing ( jab, jab, hook)

Circuit

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

-Lay on your back with your legs elevated
-Kick your legs back and forth as well as up and down in the process like scissors

Scissors

-Lay on your back 
-With straight legs kick your legs up and down opposite of each other

Flutter kicks

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Russian twist

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

W3/D2 Revenge bod - Boxing/ Upper body

You can’t cause it’s alrgiid enough 🙏🏽

Ahlam

Great Workout. I feel really tired and satisfied at the same time

Carolina

Good afternoon. My English is not perfect and there may be mistakes. It was very difficult because there was no physical activity from the word at all and gained a lot of weight. But I feel great, I'm delighted.

Masha

W1/D1 Revenge bod- HIIT

Damaris

Daphnée

Totally different from what I used to in workouts, but I loved it!

Adriana Simon

W1/D2 Revenge bod - Boxing/ Upper body

Loubna

Maria

W1/D3 Revenge bod- Legs

Definitely more challenging in the middle😅

Anika

It was great! One thing I would love with this program is a cool down/stretching option! I feel like you have such a balanced workout regimen and it would be say great to have guided stretching with you!!

Erika

W1/D4 Revenge bod - Speed agility

I was reallllly confused on how to execute the jumping kick and as a beginner, how the eff am I expected to do a handstand, let alone get into one?😂 
It was a good workout but really difficult

Nickademus

STTP

W1/D5 Revenge bod - Kick training

Lizay

Love rest days after a workout week lol 😆

Zulma

W1/D6 Active rest day

W1/D7 Active rest day

Paola

Daniella

DRIPPING SWEAT!! What a good way to start my week 😎

W2/D1 Revenge bod- HIIT

Jenna

A little easy but, as always, a good sweat!

Jamila

W2/D2 Revenge bod - Boxing/ Upper body

Awesome workout as always, but too short! Needs more sets or more exercises..

Angeliki

I never work on speed or agility. These make me feel strong but slim and quick!!

W3/D2 Revenge bod - Boxing/ Upper body

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