David Kirsch Circuit Workout With Rowing Machine Sprints

David Kirsch's Spring Is Coming Workout

February 24, 2011

8 / 12

by Guest Writer 1

Shadow Boxing

Grasp a dumbbell in each hand. Stand with your abs tight and your back flat. Punch your right fist out diagonally, ending at torso level in front of your left ribs, completing a crossover punch.
Pull back as you bend your knees into a squat, as if you were ducking an incoming punch. Repeat on the other side as you extend your legs, driving up through your heels and butt. Repeat 20 to 30 times on each side.
With your right elbow against your ribs and your knuckles turned up, punch in an upward motion, as if you were punching someone in the jaw under their chin with an uppercut punch, trying to lift him off the ground. (When done correctly, the uppercut really engages the abs and obliques.) Pull back as you bend your knees, sitting back onto your heels. Repeat with the other arm as you extend your legs. Repeat 20 to 30 times on each side.
Bring your bent right arm up so it is parallel with the floor. Throw a hook punch, as if you were trying to cock someone on the side of the jaw. Pull back as you bend your knees, sitting back onto your heels. Repeat on the other side as you extend your legs. Repeat 20 to 30 times on each side.

8 / 12

by Guest Writer 1

Shadow Boxing

Grasp a dumbbell in each hand. Stand with your abs tight and your back flat. Punch your right fist out diagonally, ending at torso level in front of your left ribs, completing a crossover punch.
Pull back as you bend your knees into a squat, as if you were ducking an incoming punch. Repeat on the other side as you extend your legs, driving up through your heels and butt. Repeat 20 to 30 times on each side.
With your right elbow against your ribs and your knuckles turned up, punch in an upward motion, as if you were punching someone in the jaw under their chin with an uppercut punch, trying to lift him off the ground. (When done correctly, the uppercut really engages the abs and obliques.) Pull back as you bend your knees, sitting back onto your heels. Repeat with the other arm as you extend your legs. Repeat 20 to 30 times on each side.
Bring your bent right arm up so it is parallel with the floor. Throw a hook punch, as if you were trying to cock someone on the side of the jaw. Pull back as you bend your knees, sitting back onto your heels. Repeat on the other side as you extend your legs. Repeat 20 to 30 times on each side.

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1 Comment

TiVo 2 years 13 weeks

All of his workouts are the same. This one incoroporates a rowing machine, but the moves are old news. I did one of his workouts (one Heidi Klum posted on her blog years ago and has since removed), and it was killer. I loved it and saw great results, so I'm always disappointed ot see the same old stuff.