This workout routine is to be performed three days a week for maximum efficiency.
10 minutes on the speed bag
10 minutes on the heavy bag
100 push ups
Jump rope for 10 minutes
100 site ups using the medicine ball
Spend half an hour on an exercise bike, including sparing when it's appropriate to your training.
Day 1
Dumbbell Bench press 3 sets 10 reps
Push downs 3 sets 10 reps
Incline dumbbell press 3 sets 10 reps
Standing curl 3 sets 10 reps
Hammer curls 3 sets 10 reps
Dips 3 sets 10 reps
Day 2
Squats 4 sets 10 reps
Leg extensions 4 sets 20 reps
Leg curls 4 sets 20 reps
Day 3
Lat Pull downs don't go beyond 150lbs
Seated rows 3 sets 10 reps
Dumbbell military 3 sets 10 reps
Dumbbell bent over rows 3 sets 10 reps
Disclaimer
Remember to consult a doctor before trying this workout routine or any other workout routine on Boeafitness.com.