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LEBOXING TRAINING SYSTEM WORKOUTS |
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A NEW APPROACH TO ACHIEVING YOUR FITNESS GOALS |
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©2007 LEBOXING, Inc. All rights reserved. |
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Notice: Please consult with your Physician to confirm your current fitness level/ability before performing the LEBOXING Exercises. |
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©2008 LEBOXING, Inc. All rights reserved. |
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FITNESS LEVEL |
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Workout
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BEGINNER |
INTERMEDIATE |
ADVANCED |
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“Butt & Gut” |
3 sets of the following exercises:
¨ 20 Air Squats ¨ 15 Muay Thai Sit Ups ¨ 8 Jump Squats ¨ 10 Straight Legged Sit Ups ¨ 30 Second Wall Squat Hold
No rest between exercises; 60 second rest between sets
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3 sets of the following exercises:
¨ 30 Air Squats ¨ 25 Muay Thai Sit Ups ¨ 12 Jump Squat ¨ 15 Straight Legged Sit Ups ¨ 60 second Wall Squat Hold
No rest between exercises; 40 second rest between sets
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4 sets of the following exercises:
¨ 50 Air Squats ¨ 30 Muay Thai Sit Ups ¨ 15 Jump Squats ¨ 20 Straight Legged Sit Ups ¨ 60 second Wall Squat Hold
No rest between exercises; 30 second rest between sets
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“Endurance Back”
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1 long set of the following exercises:
¨ Jump Rope – 1 Minute ¨ Reverse Push Up – 10 Reps ¨ Superman’s – 10 Reps ¨ Jump Rope – 2 Minutes ¨ Reverse Push Up – 8 Reps ¨ Superman’s – 8 Reps ¨ Jump Rope- 3 Minutes ¨ Reverse Push Up – 5 Reps ¨ Superman’s – 5 Reps
As little rest as possible until completion
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1 long set of the following exercises:
¨ Jump Rope – 3 Minutes ¨ Reverse Push Up – 15 Reps ¨ Superman’s – 15 Reps ¨ Jump Rope – 4 Minutes ¨ Reverse Push Up – 10 Reps ¨ Superman’s – 10 Reps ¨ Jump Rope- 5 Minutes ¨ Reverse Push Up – 8 Reps ¨ Superman’s – 8 Reps
As little rest as possible until completion |
1 long set of the following exercises:
¨ Jump Rope – 5 Minutes ¨ Reverse Push Up – 20 Reps ¨ Superman’s – 20 Reps ¨ Jump Rope – 8 Minutes ¨ Reverse Push Up – 15 Reps ¨ Superman’s – 15 Reps ¨ Jump Rope- 10 Minutes ¨ Reverse Push Up – 10 Reps ¨ Superman’s – 10 Reps
As little rest as possible until completion |
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“Downward Progression” |
10-9-8-7-6-5-4-3-2-1 reps
¨ Push Ups (alternating between close, medium and wide grip) ¨ Air Squats (feet are at 45 degree angle, make sure ass goes below knees) ¨ Leg Lifts ¨ High Knees
As little rest as possible until completion |
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps
¨ Push Ups (alternating between close, medium and wide grip) ¨ Air Squats (feet are at 45 degree angle, make sure ass goes below knees) ¨ Leg Lifts ¨ High Knees
As little rest as possible until completion
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20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps
¨ Push Ups (alternating between close, medium and wide grip) ¨ Air Squats (feet are at 45 degree angle, make sure ass goes below knees) ¨ Leg Lifts ¨ High Knees As little rest as possible until completion
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“Starburst” |
3 sets of the following exercises:
¨ Jump Rope – 2 Minutes with a 10 second speed burst every 30 seconds ¨ 6 Slow Push Ups, 3 Fast Push Ups, 6 Slow Push Ups ¨ 10 Air Squats, 5 Jump Squats, 10 Air Squats
60 second rest between sets |
3 sets of the following exercises:
¨ Jump Rope – 3 Minutes with a 10 second speed burst every 30 seconds ¨ 10 Slow Push Ups, 5 Fast Push Ups, 10 Slow Push Ups ¨ 16 Air Squats, 8 Jump Squats, 16 Air Squats
40 second rest between sets
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4 sets of the following exercises:
¨ Jump Rope – 3 Minutes with a 10 second speed burst every 30 seconds ¨ 15 Slow Push Ups, 5 Fast Push Ups, 15 Slow Push Ups ¨ 20 Air Squats, 10 Jump Squats, 20 |
