I have been meaning to put up more of my workouts but just haven’t due to how positive the feedback has been on my other content. But being this is ‘be Fierce and FIT’, I wanted to start sharing what I do in the gym to stay in shape. I typically use lighter weights and burn my muscles out. A burn out is lower weight with high reps, to “tire” the muscle out. I usually try to do this type of work out two to three times a week, with one day of boxing and one day of something else. I work long shifts (8-10 hours) on my feet and also am on the ice coaching for 2 hours a week, so overall I am not sedentary. The main piece of equipment you will need will be light hand weights (if you don’t have any, they are pretty cheap from Walmart or Target). If you don’t have access to a gym, cut out the leg extensions and leg curls.
To warm up my body, I start with 10-15 minutes on the treadmill. I walk at 3.5 mph on a 15 incline. Sometimes at 5 minutes, I will increase the speed.
Jump Rope and Box Jumps
4 sets, 30 seconds each. Alternate between the two exercises and rest as needed in between each round. If you don’t have a box, use stairs. If you don’t have a jump rope, jump lightly in place or get the adjustable one I have! Total Time: 4 minutes
Leg Curl/Leg Extensions
Leg Curl (Targeting Hamstring) and Leg Extensions (Targeting Quadriceps): 4 sets rotating between each side; 15 reps (each) at 20-25 lbs. Total: 120 total reps
Weighted Tight Leg Squats
Targeting Glutes, Quadriceps and Hamstrings: 4 sets of 20 reps at 50 lbs (25 each side). Total: 80 total reps. Hold free weights on shoulders if you do not have a cable machine/squat rack (if you are using a squat rack, have someone spot you or just use the bar because it is hard to balance).
Arm Burnout Circuit
Bicep Curl Burnout: 3 sets of 20 reps at 3-5 lbs.
Shoulder Raise Burnout: 3 sets of 15 reps at 12-15 lbs.
Tricep Extension Burnout: 3 sets of 20 reps (each side) at 3-5 lbs.
Total: 225 total reps
Ab Burnout Circuit
Weighted Russian Twists: 4 sets of 30 reps each with a 6 lb. medicine ball.
Weighted Crunches: 4 sets of 50 reps each with a 6 lb. medicine ball.
If you don’t have a medicine ball, just hold your heaviest hand weight!
Total: 320 total reps
Make sure you finish your workout with a quick stretch and stay hydrated!