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Fig Facts

Daan's Workouts

Scan the QR code for your favourite workout and playlist and find your safe spot in the gym. Your beloved trainer will be around to make sure to keep you motivated and to keep an eye on your technique.


Terminology explained:

Jab: left straight punch

Cross: right straight punch

Kick: you decide the height, either to the legs, the body or the head. Mix it up! And remember to kick with your shin!


Any questions about technique? Feel free to ask me!


Warmup:

Lean back and pull shoulderblades all the way together for 5 seconds

Make big circles with your arms to the ftront (10 seconds) and back (10 seconds)

Twist your upper body from side to side for 10 seconds, then include your lower body for another 10 seconds

Dribble for a bit and shake everything loose

Knee raises for 10 seconds

Put your heels to your butt for 10 seconds

Jumping Jacks for 10 seconds

10 squats, then hold your squat down as low as you can for 10 seconds


Put your gloves on!


Jab, cross 10x

Jab, cross, left hook 10x

Jab, cross, left hook, left hook to the body 10x

Jab, cross, left hook, left hook to the body, right kick 10x


30 lunges (15 per leg)


Cross, left switch kick (10x)

Cross, left switch kick, cross, left hook (10x)

Cross, left switch kick, cross, left hook, right knee (10x)


40 crunches (don't cheat!) then take a sip of your drink


Left hook to the head, right hook to the body, left hook to the body, right hook to the head. Make them power hooks! (20x) Do 1 burpee after every combination.


Another sip of your drink


Jab, right hook to the body (10x)

Jab, right hook to the body, left hook, right kick (10x)


20 pushups, from your knees is fine too


Left hook, right kick (10x)

Left hook, right kick, right hook, left switch kick (10x)


Freestyle! Set a timer and do whatever you want for 1 minute, 3 rounds. If you're with 2 people on 1 bag, the other trainee does a fitness exercise of your own choice.


Final exercise: 100 squats. After every 10 squats, hold your squat down low for 5 seconds, then make 5 jump squats.


Done and there's still time left? Let me know! I will teach you a spinning back kick, or any technique you'd like to learn. You're also free to do your own thing until the end of the class.


Cooldown and stretch. Focus on stretching at least your shoulders, back and hips/quads/hamstrings. Well done!

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