Mark Wahlberg stared  in the Oscar nominated movie “The fighter”.  He underwent intense training to prepare for the role of boxer Micky Ward.  Wahlberg had this to say ” Boxing is the ultimate workout ,your constantly moving , your alert and afterward you feel amazing”


Do this circuit three times, resting 90 seconds between each run through, for abs that look as good as they perform.


Works on the shoulders , triceps ,chest ,abs

Do 25 reps.

To play Ward, Wahlberg needed to develop real punching power and this move is an old friend to all those who get their dukes up.

  • Support your body with the balls of your feet and put your hands shoulder-width apart.
  •  Lower yourself slowly. Take your time and you’ll come away with a bigger chest.
  •  Bend your elbows, keeping them tucked in to your sides, to lower yourself to the floor.
  •  When your chest touches the floor straighten your elbows to push back upto the starting position.
  •  This exercise demands a fairly long-winded 15 reps, so stop to rest if you find that you need to.
  •  those who go hard for a brief time look good for a long time.


works abs

Do 15 reps each leg

  •  Lie face up: right leg straight, left leg bent, so your foot is flat on the floor.
  •  Stick your palms under the arch of your lower back.
  •  Lift your head and shoulders off the ground without bending your lower back.
  •  Pause, then lower yourself to the start position.


works on core muscles

Do 15 reps on each side

  • Are you prepared to be punched?  Its one thing to maximize your hitting power , but stepping into the ring means you’ve got to be ready to suffer pain as well as hand it out. An iron-solid set of abs will buttress your core confidence and help you absorb your opponent’s spirit-crushing body blows. 
  •  Lie straight on your right side and brace your feet against a wall or a heavy object.
  •  Rest your right hand on your chest and place your left hand behind your head.
  •  Crunch your torso toward your hip. Pause and then return to the starting position to carve out a V-shape bed of muscle that sits above your Calvin Kleins.


works on your core muscles.

Do 10 on each side


  • Strong punches and powerful abs are all in the hips.
  •  lie on your left side, propping your upper body up with your left elbow and forearm and keeping your knees straight.
  •  Raise your hips so that your torso is beyond parallel to the floor and your body is in a straight line from your head to ankles.
  • Pause for 2-3 seconds, then slowly lower back down to the start.
  •  A few of these and you’ll feel a satisfying burning sensation across your torso.
  •  And the benefits go beyond boxing. If you play team sports, the added snap will make your turns quicker.


works the core muscles

Do 15 reps

  •   Hold a medicine ball at chest level with your arms straight out.
  • Keep your back straight.
  • Without moving your torso, rotate your arms far to the left, then far to the right. That’s one rep.
  •  Continue back and forth as fast as you can.



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