alright guys this video basically is some type of trying do for a long time you guys know Zack
you've seen crossing my videos as well and what we're going to run is one of my pretty much might
go to warm ups we call this champion won't warm up on the app so you can check out the app our
box go simulator and you'll get this warm up on the app I love it because you're going to
get shoulders hips ads everything warmed up before you get into your boxing game I'm sure by the end
you'll be sweating your heart rate would be up your nurses to be on your critical that that's
all in boxing session 12 minutes long I'm going to cure you guys through it this is live guys
obviously on behind the camera cueing you guys into the movement so there's no an interior room
as you hear it and you'll be happy when it's over alright see you in 12 all right guys here
we go champion mode we're working your 12-minute champion mode work out with Zack Acosta getting
it done first things first of all behind the head getting those shoulders locked alkyl or unlocked
go for it Jenner go ten reps pull behind the head let it flop down keep the head a new tool that's
one that's two while you alternating Kosta go to the right side three because what happens these
guys get sloppy for let her arrest flop down five six I'll be upset now I gave my hard time
seven and eight and you'll notice that keeping the chin nice and neutral their body stance nice and
Static on the bottom and ten switch sides just the left side pulling the shoulder back there you go
this is for the notice guys again until I keep their core tight or not bending to the
side too much five the head stay in neutral as we just suggested six and the bicep put
a little more behind the head seven there you go eight we have last two nine and ten we're
going to stir the pot right arm first we're going small circles to big circles and again
guys here what you want to do is relax the fingertips think about your your bicep just
kind of coming out of the shoulder capsule so you have really loose arms supporting yourself with
the opposite hand again just try to get that shoulder to loosen up a little bit and bigger
circles and we're going to switch direction same are from big circles to small circles
and we'll switch sides small to big and again the most these guys are
nice and relaxed supporting themselves with the opposite hand a little bigger
that's right bigger and bigger and switch directions we go big to small
a little bit smaller
a little bit of smaller and good now they're gonna take their hands they're gonna go up
over their head crossing the palm into their hands we're go pull one palm over one palm
under and go straight down for ten go one pull all the way back to you go a little fast with
these guys all the way back down three and you're switching over each time I forgot
to mention that five so we're switching over six keep again keep the chin neutral pulling
the biceps and behind the head seven crossing over eight and nine and ten they're going to go
into a push-up position here so maybe cost you you can face the camera in the other direction
so turn sideways yes there it goes you can see what's going on ready to go ten push-ups
one two Zak push back zone three kitchen camera four five six seven eight nine now you're going
to hold up top on there ten they're going to get their abs to fire up a little bit
we're going to go eight reps one two three four now give me reps one two three four
five six seven and eight hold here I can't cut that in half guys we're going for reps
one two three and four hold at the top so you have start to kick in here you want to
sometimes you want to fold through your lower back well you want to keep the ABS
connected get the chest away from the hands give you two reds one and two hold up top
four five four three two one good let's go guys Heine punch outs we're going right into
it now get the cardio portion up and go so we're 60% here guys so a little bit faster
60% and again they're punchy from their chin getting those
knees up course controlled shoulders are relaxed
we got 15 seconds so these are thirty-second reps guys three-second sets
we're gonna pick up the tempo as we go five seconds punch off drop it down punch it out
there you go strong legs punch and drop there you go again what I'm cueing these guys to do is are
going to tell the flexor quads work off their ankles and keep the hips really strong so guys
when you're doing this you want to punch from the chin 30 seconds of course 15 seconds left punch
from the chin let the quads light up a little bit strong hips push from the ankle a little bit so
you get your calves and feet to work as well five seconds power squats go for it thirty Seconds drop
drop drop drop drop drop drop there you go that's what we want on both reps you open and you draw
there you go so yes these hurt we've got shoulders moving we've got quads moving so again they're
not going to fall out they're working on their strong in position shoulder position five seconds
split squats right away go again 30 seconds you notice their control to try to keep every step
balanced yeah the legs light up sometimes people get tired with these but it's all good you do
what you can do when you work through it doesn't matter it supposed to hurt supposed to hurt guys
almost there five seconds punch outs over the head bring the knees up put the hands up to the ceiling
go again you're punching but you're what the idea here is keep the elbows inside the ribcage right
so you want to keep them inside the chin stays neutral now I want to pick up the tempo a little
bit guys just a little bit five percent fifteen seconds again the idea is to get the heart rate up
your body moving before you start your rounds five seconds jumping jacks first rest go old-school
so the objective here on your jumping jacks is you want to get your heart rate this is
settle down a little bit it's going to stay elevated obviously I think of an
active recovery you're a fighter when you're a boxer 15 seconds you need to
take the time of rest to actively recover so you can engage again
seven six five four three two one punch outs straight out
little faster go now we're gonna pick up the page to about 70% guys
can be 15 seconds from here guys so pick up the pace a little bit
we're going to go a little bit longer with this set 15 seconds
burpees first set go and again it's about control guys I want those feet to come straight up land
flat and then accelerate these guys are doing push-ups you don't have to do push-ups but if you
got it go get it that's the way it works push-up power get up come on kick it back five seconds
tiny punchouts over the head 30 seconds go like I mentioned guys the idea of the warm-up
is they get your heart rate elevated so if you find this tough you should if you have
to take a rest you take a rest if you're on kick it and keep moving 15 seconds
five seconds
power squats ready three two one go both sides there you go guys both sides if you
want some people like to clap over the head some people don't some people just
like to bring the arms up it doesn't matter some people like to do it with their hands
stand to their body but I like to get the shoulders in this is boxing it's a lot of
shoulders 15 seconds very good work guys see that nice strong squat strong hips
that's why the legs are burning because we're doing them right come on guys five seconds
last set of burpees in three two you got to dig in hard for this one one and go
beautiful that's it
and you hear the breathing hard if you can't hear the breathing hair cuz of the
music you're breathing hard you're tired it's good but they're still working 15 seconds you
got to dig deep this is boxing guys this is not for everybody but it should be keep going five
seconds one left let's go let's get these ABS onto your back we're going into bicycle kicks
well if you guys swing around to your asses in front of the camera swing the other way
there you go three two go the other way to one yeah that's it go bicycles so they can
see what's going on there you go and why I want them to go this way guys I will say
elevate your shoulder blades your scapular your shoulders are off before get them off the floor
so the bottom part of your skies start to yeah engage it my abs all right keep going fifteen
seconds dig in you'll feel like the gas in your quads here because they're tired but
you got to work through that five seconds VSIP punch out so get into a VSIP position
good punch it out face the camera now you can swing around guys punch v-sit get the legs off
the floor and punch good now the objective yeah it's all good this is I'm saying this
is live guys there's no cuts there's no edits this is real this is what it is that's right
rotate punch it out rotate punch it out she cost us more on a rotational piece
tax more to stable feet both works both work on five seconds sit up straight down straight
down ain't for 10 to 12 reps goal one come on thirty-second through ten to twelve to three go
get it use your abs to lift good job guys that's halfway and you had 15 seconds right to the end
for this or last one moving in the SCAF drops we have a fit just a few seconds left 3 2 1 go
into a push-up position sorry a plank position elbows are down you're going to scout drops so
the shoulder blades are dropping through your chest cost to push back a little bit SCAP drops
I want 12 reps 3 in a plank position 2 1 drop the scouts down and up 1 2 3 4 good job guys
5 squeeze your abs guys 6 what you want to do is drop through the shoulder blades and
then pop them back up 8 9 like I said this is real no cuts 10 11 now hold at the top and hold
for 12 get in there 11 10 9 8 both these are fit guys too by the way you know these are not
lazy dude so you can see it's the top warm up but who cares after a while you'll figure it
out and you'll get it 5 4 3 2 1 good job guys that's warm-up done no cuts no edits only room
you