Looking to get more muscle on cardio days? Hector Roca trained champions like Arturo Gatti, Iran Barkley, and Buddy McGirt at Brooklyn’s prestigious Gleason’s Gym. He recommends these boxing moves.
1) HEAVY BAG PUNCH-OUT
On the heavy bag, punch as hard and as often as possible for 30 seconds. Take a 30-second break and repeat this 10 times.
2) TABATA SPEED BAG
While working with the speed bag, punch as quickly as possible for two minutes. Take a two-minute rest and then repeat this five times.
3) I CAN’T DO NO MORE
With a weight vest, perform as many pullups as possible in a row. At failure, do pushups. When you hit your limit, hop on the bar and begin pullups again. Repeat until you can do no more of either.
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