12th Round Knockout
Chest/Shoulders (Day 1 and 4)
Rounds 1-3: Heavyweight rounds (3 sets)
- [ ] Jump rope ~ 3 minutes or length of a song
- [ ] 40 push ups
Rounds 4-8: Championship rounds (5 sets)
- [ ] 20 Lateral raises
- [ ] 15 Front raises
- [ ] 12 Upright row
- [ ] 10 Overhead Shoulder Press
Rounds 9-12: Knockout rounds (4 sets)
- [ ] 12 Burpees with push up
- [ ] 1 Minute jump rope
Leg/Back (Day 2 and 5)
Rounds 1-3: Heavyweight rounds (3 sets)
- [ ] Jump rope ~ 3 minutes or length of a song
- [ ] 40 body weight squats
Rounds 4-8: Championship rounds (5 sets)
- [ ] 20 Calf raises
- [ ] 15 Underhand bent over rows
- [ ] 12 Kettlebell swings
- [ ] 10 Overhand bent over rows
Rounds 9-12: Knockout rounds (4 sets)
- [ ] 12 Jumping lunges into jump squats
- [ ] 1 Minute jump rope
Bicep/Tricep (Day 3, optional Day 7)
Rounds 1-3: Heavyweight rounds (3 sets)
- [ ] Jump rope ~ 3 minutes or length of a song
- [ ] 20 Bicep curls (each arm)
- [ ] 20 Tricep kickbacks (each arm)
Rounds 4-8: Championship rounds (5 sets)
- [ ] 20 Seated Hammer curls
- [ ] 15 Overhead extensions
- [ ] 12 Standing reverse bicep curl
- [ ] 10 Dips
Rounds 9-12: Knockout rounds (4 sets)
- [ ] 21’s (7-7-7)
- [ ] 1 Minute jump rope
Cardio/Core (Day 6, optional Day 7)
Body Shots (5 sets)
- [ ] 25 Side bends (each side)
- [ ] 20 Bicycle crunches
- [ ] 15 Leg raises
- [ ] 1 Minute plank
Sparring Session* (20 minutes HIIT Cardio)
*Use a cardio exercise of your choice
- [ ] 3 Minute warm up
- [ ] 10 Intervals of Work : Recovery (30 seconds : 60 seconds)
- [ ] 2 Minute cool down
