Name: Playbook - Inanna Sarkis - W4/D2 Revenge bod - Shadow boxing/ Upper body
Uploaded: 2023-02-07T20:45:58.147Z
Duration: 45 min
Description: W4/D2 Revenge bod - Shadow boxing/ Upper body

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 *

W4/D2 Revenge bod - Shadow boxing/ Upper body

Tired I couldn’t complete all the rounds

Esperanza

Raina

Mariana

W1/D1 Revenge bod- HIIT

I never knew shadow boxing could be such a great workout. I’m burning, and I love it!

Jessica

I don’t really like the boxing exercises but other than that 10/10.

W1/D2 Revenge bod - Shadow boxing/ Upper body

Wooo that was super hard work! Sweaty but it felt amazing!

The flow of it is easy to follow but the exercises are bomb! Be prepared to work

Mayra

W1/D3 Revenge bod- Legs

Bisan

W1/D4 Revenge bod - Speed agility

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

Kayla

At first glance I thought this would be easy. This was no easy, but a great workout👌🏻

Maria

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

sweating a LOT ❤️‍🔥❤️‍🔥❤️‍🔥

2nd week!! I feel so much more energized!

Tania

Cecilia

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

Caro

Giovanna Rosa

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

Super challenging day but great workout!!! I feel sooo accomplished🥳

W4/D2 Revenge bod - Shadow boxing/ Upper body

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