R.C. Solo Dungeon Workout #1
A) 6 Maximum Intensity Circuits
1) Heidens (Lateral Jumps over bench) 6 ea. side
2) Dumbbell Clean & Press (Neutral Grip Throughout) x 10 reps
3) Single Leg Anterior Reach with Hop to Opposite Leg (Alternating Legs) 6 ea. leg
4) Dumbbell Push-Up / Row Combo (Alternating Row @ Top) x 10 reps
5) Dumbbell Swings (Goblet Grip - 1 Dumb w Palms Together) x 20 reps
6) Alternating Bicep Curl with Twisting Cross Body Shoulder Press x 10 ea. arm
7) Recovery x 90 sec's
B) 10 Rounds Cardio-Boxing Circuit
1) Jabs (Light On Feet / Quick Hands) x 30 sec's
2) Combos (Slide in for Combo and Slide back out - Repeat) x 30 sec's
3) Burpees with Jump (Gloves on / Neutral Grip on Knuckles) x 30 sec's
4) Supine Bicycles (Fast tempo) x 30 sec's
5) Recovery x 30 sec's
*** Each Round Switch Stance. Round 1 - Southpaw, Round 2 - Orthodox, Round 3 - Southpaw, Round 4 - Orthodox... etc.
It's going to be uncomfortable and feel very unnatural at first but it will improve with time / practice. This will encourage symmetry and improve muscular coordination.
1) Heidens (Lateral Jumps over bench) 6 ea. side
2) Dumbbell Clean & Press (Neutral Grip Throughout) x 10 reps
3) Single Leg Anterior Reach with Hop to Opposite Leg (Alternating Legs) 6 ea. leg
4) Dumbbell Push-Up / Row Combo (Alternating Row @ Top) x 10 reps
5) Dumbbell Swings (Goblet Grip - 1 Dumb w Palms Together) x 20 reps
6) Alternating Bicep Curl with Twisting Cross Body Shoulder Press x 10 ea. arm
7) Recovery x 90 sec's
B) 10 Rounds Cardio-Boxing Circuit
1) Jabs (Light On Feet / Quick Hands) x 30 sec's
2) Combos (Slide in for Combo and Slide back out - Repeat) x 30 sec's
3) Burpees with Jump (Gloves on / Neutral Grip on Knuckles) x 30 sec's
4) Supine Bicycles (Fast tempo) x 30 sec's
5) Recovery x 30 sec's
*** Each Round Switch Stance. Round 1 - Southpaw, Round 2 - Orthodox, Round 3 - Southpaw, Round 4 - Orthodox... etc.
It's going to be uncomfortable and feel very unnatural at first but it will improve with time / practice. This will encourage symmetry and improve muscular coordination.