The Boxing Academy Bondi Junction

🙌 FULL BODY 8-12-21 STYLE🙌

WARM UP🤸🏼
WORLD'S GREATEST STRETCH X5 EACH SIDE
HINDU PUSH UP X 5 EACH SIDE
BOOK OPENER X5 EACH SIDE
JUMPING JACKS X1 MIN

TRI.SET #1🏋🏼‍♀️
8 X KETTLEBELL FRONT SQUATS
12 X BARBELL GLUTE BRIDGES
21 X KETTLEBELL AMERICAN SWINGS

TRI.SET #2🏃‍♂️
8 X BARBELL SPLIT SQUATS ON EACH LEG
12 X BARBELL SUMO DEADLIFT
8 X DUMBBELL RENEGADE ROW

TRI-SET #3👏
8 X INCLINE DUMBBELL BENCH PRESS
12 X INCLINE DUMBBELL BENCH ROWS
21 X DUMBBELL SEATED CURL TO PRESS

This one is intense! Comment below the emoji you're feeling after this workout!

Curated by Head Coach Jubril:
FULL BODY WORKOUT - LADDER STYLE😆

WARM UP
5 MINUTE RUNNING

🤼 CIRCUIT 1 X 15 MINUTE 🤼

START WITH 2 REPS OF EACH EXERCISE AND
ADD 2 REPS EACH TIME YOU COMPLETE THE CIRCUIT

COMPLETE AS MANY ROUNDS AS POSSIBLE
WITHIN 15 MINUTES, REST AS NEEDED🏅

ROMANIAN DEADLIFT
BENT OVER ROW
POWER CLEAN
THRUSTER

🤼 CIRCUIT 2 X 15 MINUTES 🤼

CHIN UP
BARBELL BENCH PRESS
SHOULDER PRESS
HANGING KNEE RAISES Liked this workout? Save it and do it again next week! Or book in person training with us via this link https://www.theboxingacademy.com.au/pricing-faq/

💪FULL BODY STRENGTH WORKOUT💪

WARM UP 👟
5 MIN SKIPPING

SUPERSET STYLE #1 (3 ROUNDS)

CHOOSE A WEIGHT THAT IS ABOUT 70.80% MAX EFFORT FOR ALL EXERCISES

5X BARBELL BACK SQUATS🏋️‍♀️
5 X LANDMINE DEADLIFT

SUPERSET #2
3 ROUNDS

5 X BENCH PRESS 🏋️‍♀️
5 X BENT OVER ROW

SUPERSET #3

5 X STRICT PRESS🏋️‍♀️
5 UPRIGHT

Save this workout for your next gym sesh!