Hey all,

I am new to this so please have patience,

I am 34 and have recently made the decision to get fit again,

I boxed for around 10 yrs so have been fit in the past but need some advice ,

This is my workout 3 times per week,

Warm up, stretching , shadow boxing ,

Heavy bag - 20 minutes - 1 minute on , 1 minute off,

Then weights straight after,

Only have dumbells, so this is the routine,

1 set 12 reps dumbell curls

1 set (dont know the name!) bent over pushing the weight level to your back (triceps)

1 set of Dumbell flys ( chest?)

Then repeat to complete 4 sets of each,

I do this 3 times per week and have some good results(although early days)

I just want to get some definition but not be bulked out ,

Do i do weights first or punchbag?

As you can tell, i am pretty clueless but this seems to be working ok for me,

Can anyone please offer your thoughts and how i can improve??

Or will this only take me so far??

Any advice much appreciated,

Thanks for taking the time,

I would do weights first, so you can give them as much energy as possible.

No leg work? I would get leg work in there! Forget the isolation on biceps and triceps. Think squats, deadlifts, lunges, rows, pullups, dips, presses...all of those can be done with dumbbells, except pullups and dips.

agreed. MMW is right. Your current workout will only take you so far, and you will see much more success doing what was suggested. Do you have access to a gym?

If you don't have access to a gym, dumbbells should be sufficient if you have enough weight and a bench.

Man, just like people have said, you need a leg routine in your workout somewhere. Also, I have to agree to do the heavy bag after your resistance training. It's just about perfect too...since 1 minute on/1 minute off is just like HIIT training.

Hey all,
Thanks for your input,

Answers to your questions,

I do have access to a gym but no punchbag i there, as i am trained as a boxer i love using the bag, if i like doing something, then hopefully i will continue to be motivated,

Also, my legs seem to get a workout from the bag , as i don`t just stand in front of it , but am constantly moving around , bobbing and weaving, in and out and generally, always on the move,

Will i need to train my legs as well?

Also , as i am a novice in regard to the weights,

Could you please advise a good workout which would provide me with definition without bulking up?

I mean , i know the basics, but need a little more detail if that`s possible,

Thanks again for your input, it is really appreciated,

I'm probably still considered a novice as well( especially with weights), but yes, you should also train your legs. Building muscle in one area (above the waist) and neglecting another (below the waist) will create an imbalance, which your body will try to avoid, slowing your progress.

Plus, nobody wants to look like they're walking on toothpicks

Hey all,

I tried it with weights first tonight,

Well, i definately felt more tired on the bag , was struggling really, so that proves to me that i am probably working myself harder this way round,

My only problem being that i felt too pumped up by the weights and this made me very slow on the bag and in the punch, if you know what i mean,

Can anyone offer an insight??

Thanks again for all your help,

if you feel that one thing is detrimental to the other, maybe try splitting them up like weights in the morning, bag at night, or weight one day bag the next, you know what I mean?

Well, pushing harder in one area will make the other area weaker. The bag should def be harder after doing weights. You could switch them around every other workout, or with time, you will notice that the bag will get easier after the weights...once your stamina builds up.

Hey all,

So after reading your info,

How about this,

Mon - weights
tue- bag
wed - weights
thu-bag
fri - weights


Will this give me enough recovery time?

Do you see any problems with this?

Thanks again,