schedule

Week 1 Monday

1.Warming up.                     5+1min
2.light stretching.                5+1min
3.Jumping rope.                  5+1min
4.Core trainig.        7×3min=21min
5. Boxing.                  drills.   12min
    Shadow boxing( footwork)
6. Defence   .                        12min
7. Legs workout.                  12min
8. Explosive workout.
     (All )                                  21min
9.Stamina workout.3×20/10sec 1.5min
10.Stretching.legs                   5min

                               Total.  1h 39min

Week 1 Tuesday

1.Warming up.                   5+1min
2.light stretching.              5+1min
3.Jumping rope.                5+1min
4.Core trainig.                   20+1min
5. Boxing  drills.              3×3+3min
    Shadow boxing( punches)
6. Mitts drills.                        12min
7. Boxing bag drills.              12min
8. Strength (all)                     21min
9. Stretching.                           5min

                                Total.  1h 41min

Week 1 Wensday

1.Warming up.                        6min
2.light stretching.                   6min
3.Jumping rope.                     6min
4.Core trainig.                       21min
5. Boxing.  drills.                   12min
    Shadow boxing( footwork)
6. Defence   .                        12min
7. Legs workout.                  12min
8. Explosive workout.          21min
     (All)
9. Stretching.legs                    5min

                                Total.  1h 37min

Week 1 Thursday

1.Warming up.                   5+1min
2.light stretching.              5+1min
3.Jumping rope.                5+1min
4.Core trainig.                   20+1min
5. Boxing  drills.             3×(3+1)min
    Shadow boxing(punches))
6. Mitts drills.                 3×(3+1)min
7. Boxing bag drills.       3×(3+1)min
8. Strength workout.          20+1min
     (All)
9. Stretching.                           5min

                                Total.  1h 41min
Week 1 Friday

1.Warming up.                        6min
2.light stretching.                   6min
3.Jumping rope.                     6min
4.Core trainig.                       21min
5. Boxing.                  drills.   12min
    Shadow boxing( footwork)
6. Defence   .                        12min
7. Legs workout.                  12min
8. Explosive workout.          21min
     (All)
9. Stretching.legs                    5min

                                Total.  1h 37min

Week 1 Saturday

1.Warming up.                   5+1min
2.light stretching.              5+1min
3.Jumping rope.                5+1min
4.Core trainig.                   20+1min
5. Boxing  drills.             3×(3+1)min
    Shadow boxing(punches)
6. Mitts drills.                 3×(3+1)min
7. Boxing bag drills.       3×(3+1)min
8. Strength workout.          20+1min
    ( All)
9. Stretching.                           5min

                                Total.  1h 41min

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