GYM WORKOUT 20 min5 exercises
Core Armor Circuit
Train the muscles behind the Core & Body Conditioning
Medical Disclaimer & Safety Warning:
Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.
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Automatically speaks the next exercise details as you check them off.
Warm-Up
Light jog or jump rope 3 min
Exercises
1
Front Plank
3 sets×45s hold reps· 20s rest
Brace hard, don't sag
2
Side Planks with Rotation
3 sets×10 each side reps· 20s rest
Oblique endurance
3
Hanging Leg Raises
3 sets×12 reps· 30s rest
Lower abs and hip flexors
4
Russian Twists (Weighted)
3 sets×20 reps· 30s rest
Rotational core endurance
5
Hollow Body Hold
3 sets×30s hold reps· 20s rest
Lying on back, lift legs and shoulders, brace core hard
Cool-Down
Cat-cow + child's pose 2 min