Type: combat-sports/boxing

Author: Daniel - TinyVik1ng

A full-body workout forged in the halls of Valhalla to build strength, power, and resilience.

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1. 5-Minutes Warm-Up

Exercise	Duration
Jumping Rope	1 minute
In-Place Running or Jogging	1 minute
Power Walking	1 minute
Controlled Jumping Jacks	1 minute
Arm Circles	1 minute

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2. Viking Boxing Stance

Make sure your stance is firm and ready to unleash your strength, like a Viking preparing for battle.

Steps to Get into Boxing Stance
Stand with your legs shoulder-width apart.
Your dominant foot stays in the back.
Your front shoulder and foot should point forward.
Make fists with your thumbs outside your knuckles.
Raise both fists to chin height, keeping your elbows close to your body.
Keep your chin slightly tucked into your chest for protection.

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3. Punches and Their Numbers

Punch	Steps
Jab	Throw your front arm straight ahead, turning your fist so your knuckles face up, palms facing down. Snap your arm back to your chin to protect your face.
Cross	Rotate your back foot and torso while extending your rear arm. Return to stance with your hand protecting your chin.
Lead Hook	Pivot your body and shift weight to your front leg, bringing your lead arm up to shoulder height with a bent elbow. Rotate your torso and follow through.
Rear Hook	Pivot, transfer weight to your front leg, and bring your rear arm up with a 90-degree bend. Rotate your body to complete the punch.

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4. Workout Rounds

Round 01: Battle of the Axe

(3 minutes each workout)

Workout	Steps
1-2-1-2-Slip Rear-Slip Lead	Alternate jab and cross (1-2), then slip rear (rotate to back foot) and lead (shift weight to front foot). Repeat.
Mountain Climbers	In plank position, alternate bringing knees to your chest, speeding up to build intensity.
Jump Squat	Lower into a squat, explode up into a jump, and land softly back into squat position. Repeat for 30 seconds.

Rest 1 minute before next round.

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Round 02: Shieldwall Fury

(3 minutes each workout)

Workout	Steps
1-2-3-2	Throw jab, cross, lead hook, and cross for 3 minutes, focusing on speed and power.
Mountain Climbers	In plank position, alternate bringing knees to your chest, building intensity.
Jump Squats	Lower into squat, explode up into jump, land softly, and repeat for 30 seconds.

Rest 1 minute before next round.

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Round 03: Thunder Strike

(3 minutes each workout)

Workout	Steps
1-2-3-4-Roll, Rear Roll, Lead	Throw jab, cross, lead hook, rear hook. Roll (bend knees, shift weight to back foot), rear roll (bend knees to back foot), lead roll (shift weight to front).
Mountain Climbers	Perform the climber motion while focusing on leg intensity.
Jump Squats	Same as previous rounds: squat, jump, land, and repeat for 30 seconds.

Rest 1 minute before next round.

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Round 04: The Warrior’s March

(3 minutes each workout)

Workout	Steps
1-2-1-2-Sprawl	Alternate jab and cross, then sprawl to a full plank and return to fighting stance.
Mountain Climbers	Perform the climber motion while building speed and intensity.
Jump Squats	Squat down, explode up into a jump, land softly, and repeat for 30 seconds.

Rest 1 minute before next round.

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5. 5-Minute Cool-Down

Exercise	Duration
Crunches	1 minute
Plank	1 minute
Crunches	1 minute
Side Plank Right	1 minute
Side Plank Left	1 minute

Cool-Down Steps:

1. Crunches: Lie on your back, hands behind your ears. Inhale while contracting abs, then exhale and lift your head and shoulders off the ground.
2. Plank: Hold a plank position on your forearms or hands. Keep body in a straight line and hold for 1 minute.
3. Side Plank: On your right side, press into your hand or forearm, lifting hips to form a straight line. Hold for 1 minute, then switch sides.

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Viking Fury Boxing

This workout is designed to strengthen both your body and mind, allowing you to channel the warrior spirit of the Vikings. Remember, just as a Viking warrior would train tirelessly for battle, you must keep pushing to improve, refine your technique, and build your strength over time. Keep practicing, and you will soon feel the power of the North coursing through your veins! 🏋️‍♂️⚔️

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