Name: Playbook - Inanna Sarkis - W3/D2 Revenge bod - Shadow boxing/ Upper body
Uploaded: 2023-02-07T20:45:58.122Z
Duration: 45 min
Description: W3/D2 Revenge bod - Shadow boxing/ Upper body

Alex

Marta

Giovanna Rosa

Warm up 

Circuit:
- Shadow boxing
- Air squats
- Shadow boxing
- Push- up
- Dumbbell shadow boxing
- Crunches
- Dumbbell shadow boxing
- High knees




Circuit:
- Crunches
- Reverse crunches
- Scissors
- Flutter kicks
- High plank 
- High knees

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

Jump rope

- Get in your boxing stance
- Jab
-Jab
- Hooks - Alternate right and left or switch at 30 seconds

Shadow boxing ( jab, jab, left hook)(jab, jab, right hook)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

-Get into your boxing stance
- Jab 
- Uppercut
- Hooks - Alternate jabs, uppercuts and hooks  or switch sides at 30 seconds 

* Too increase intensity you can hold dumbbells in your hands

Shadow boxing (jab, uppercut , hook)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Get into your boxing stance
- Perform varied shadow boxing punches while holding dumbbells in hand


* Too increase intensity you can hold dumbbells in your hands

Dumbbell shadow boxing

- 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

- Get into your boxing stance
- While holding a dumbbell in each hand perform shadow boxing upper cuts

Dumbbell shadow boxing uppercuts

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Circuit

- 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

-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

- Get on your hands in a high plank position 
- Hold this position for time
- Keep your core activated

High plank

High knees *

W3/D2 Revenge bod - Shadow boxing/ Upper body

Victoria

Day One. I did this workout last year but I quit and now I am returning to finish it😇

mariana

Sári

W1/D1 Revenge bod- HIIT

That was amazing workout! A little bit of everything- love it!

Caro

I took a day off yesterday because my schedule was out of normal track. So today is day 2, i feel good, sore, but im motivated!! Ill be back for day 3 on monday!! Im doing som Pilates on the weekends 💕💕

W1/D2 Revenge bod - Shadow boxing/ Upper body

I was humbled, but confidence is slowly rising

Can’t wait to not be able to walk 💁🏻‍♀️🤣🔥

W1/D3 Revenge bod- Legs

Dania

Felt the BURN😅😅😅🥲🥲🥲🥲🥲

W1/D4 Revenge bod - Speed agility

Mariana

This has been my favorite workout so far! It was fun and I could really feel everything working and burning! 🔥🔥🔥

Kayla

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

Best one yet, i really felt myself getting into it!

Did this workout to warm up on a cooler day, definitely worked! It’s turned me into a sweaty mess 😂

Gemma

sweating a LOT ❤️‍🔥❤️‍🔥❤️‍🔥

W2/D1 Revenge bod- HIIT

I love this one because I sweat like a pig and I feel soooo good after it!

Amelia

W2/D2 Revenge bod - Shadow boxing/ Upper body

W2/D3 Revenge bod- Legs

Natalia Rivera Hernández

W2/D4 Revenge bod - Speed agility

Monique

W2/D5 Revenge bod - Kick training

W2/D6 Active rest day

Today was definitely the toughest day for me 🥵

W3/D1 Revenge bod- HIIT

W3/D3 Revenge bod- Legs

W3/D4 Revenge bod - Speed agility

Tatiana

W3/D5 Revenge bod - Kick training

W3/D6 Active rest day

Surprised I made it this far but almost there! I’ve seen results already too! 🥹

W3/D2 Revenge bod - Shadow boxing/ Upper body

Community

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