Roy Mahiba Is a lightweight(former OPBF Champion) class professional boxer affiliated with Tōhō Boxing Gym.
Day 1: Cardio
Day 2: Upper / Cardio
Day 3: Full Body
Day 4: Rest
Day 5: Upper / Cardio
Day 6: Full Body
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Jumping Jacks 3sets 5min | Pull-ups + Leg Raises 3sets | Bear Crawls 5sets | Pull-ups + Leg Raises 3sets | Bear Crawls 5sets |
| Boxing Footwork Drills | Push-up Variations 3sets | Pistol Squats 3sets | Push-up Variations 3sets | Pistol Squats 3sets |
| Mountain Climbers 4sets | Chin Ups 3sets | Hindu Squats 3sets | Chin Ups 3sets | Hindu Squats 3sets |
| Run 3-5km | Pike Push ups 3set | Bodyweight Rows 3sets | Pike Push ups 3set | Bodyweight Rows 3sets |
| Sprints 5sets 100m | Jump Rope 30min | Decline Diamond Push 3set | Jump Rope 30min | Decline Diamond Push 3set |
| Shadow Boxing 20min | Run 3km | L sit Raises 4sets | Run 3km | L sit Raises 4sets |
*Roy Mashiba is also a out-boxer like ichiro , so for a more realistic approach to the workout try adoption his boxing style