Program Two
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Warm Up: Five minutes on bike. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Warm Up: Five minutes of joint rotations. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Warm Up: Light stretching of all major muscle groups. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Part One: 40 right (or left) cross punches. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Part One:0 left (or right) jab punches. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Part One: 40 left upper cuts. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Part One: 40 right uppercuts. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Part One: 40 left hooks. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Part One: 40 right hooks. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Part Two: Left uppercut, right cross, left hook Combo. | XX | XX | XX | XX | XX | XX | XX | |||
| Part Two: Left (or right) jab, right (or left) cross, left (or right) jab Combo | XX | XX | XX | XX | XX | XX | XX | |||
| Part Two:Right cross (or left), left hook (or right), right cross (or left) Combo. | XX | XX | XX | XX | XX | XX | XX | |||
| Part Two: Left (or right) jab, right (or left) cross, left (or right) jab, right (or left) cross, left (or right) hook Combo. | XX | XX | XX | XX | XX | XX | XX | |||
| Part Three: 10 Rounds Of Boxing. 3 minutes long. 1 minute rest between rounds | ||||||||||
| Cool Down: Five minutes on bike. | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Cool Down: Light stretching. | XX | XX | XX | XX | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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