Today, I completed one round on the bag and ran for 30 mins. My plan is to add another round each week till I get up to five (after that I'll hold it at five rounds for a while, then move up to 10, then move up to 20).
My current workout routine is as follows:
Cardio: Day One
Bagwork: 5 rounds
1st rd light
2nd rd medium
3rd rd heavy
4th rd medium
5th rd light
Running: 30 mins
Weights: Day Two (note: I borrowed this part of the routine from "Fighting Fit: Boxing Workouts, Techniques, and Sparring" by Doug Werner and Alan Lachica)
Total Body Lifts:
High Pulls 3 x 8-12
Power Clean 3 x 8-12
Split Jerks 3 x 8-12
Upper Body:
Bench Press 2-3 x 8-15
Incline Dumbell flies 2-3 x 8-12
Straight Arm Pullovers 2-3 x 8-12
Bent Over Rows 2-3 x 8-12
Barbell Curls 2 x 10-12
Skull Crushers 2 x 12-15
Lower Body:
Lunges 2-3 x 10-15
Leg Curls 2 x 12-15
Leg Extensions 2 x 12-15
Abs and Lower Back:
Bent-Leg Lifts 2 x 20-30
Seated Dead Lifts 2 x 10-12
Crunches 2 x 20-30
Side Crunches 2 x 20-30
* When you can perform 15 reps of any excercise it's time to increase the weight
* Add stretching for 30 mins after training every day
I'll let you know how the weight routine goes tomarrow.
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