Ready to beat the stuffing out of your heavy bag? Or your opponent? Not only do you need to be quick to be able to land that heavy blow, but you have to have good force to back it up. In order to build enough strength to make your punches count, you have to spend some time with the weights. With this 250/500 Rep Workout routine, you can improve your punch strength in no time.
Do as many as you can without stopping. Take a break when you need to until you reach 50 reps of each exercise for the 250 Rep Workout or 100 reps or each exercise for the 500 Rep Workout.
Push Ups - Click to view the video
The best upper body workout you can do. Try doing push ups on your fist to build your wrist strength.
Muscles Worked: Pectorals, triceps, biceps, shoulders.
Squats - Click to view the video
Down slow, up fast. Duck a punch, give a punch… 50 or 100 reps.
Muscles Worked: Quadriceps, glutes, hamstrings.
Ab Twist - Click to view the video
No need to even feel body blows anymore. Plus, strong abs will give you the twist you need for a good swing.
Muscles Worked: Abdominal muscles, back muscles.
Shoulder Press (Dumbbells) - Click to view the video
Another important muscle in a good punch…
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings.
Two – Arm Curls (Dumbbells) - Click to view the video
Want a good uppercut? Do 50 or 100 of these…
Muscles Worked: Biceps, core muscles.
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
