Round 7 - First Set

This round is all about your back muscles which are incredibly important when throwing a powerful punch, but don't forget to use your abdominals when you do these exercises. Always when working on your back - especially the lower part - it's important to keep it supported. As well, make sure that you not building up any tension in your neck, rather, keep it in line with the rest of your spine by slightly looking at the floor in front of you. 

Click on a posture image to learn more about it.

 1. Cobra

1. Cobra

 2. Knuckles Under Chin

2. Knuckles Under Chin

 3. Cobra

3. Cobra

 4. Right Hand

4. Right Hand

 5. Cobra

5. Cobra

 6. Left Hand

6. Left Hand

 7. Cobra

7. Cobra

 8. Arms Forward

8. Arms Forward

 9. Both Hands

9. Both Hands

 10. Double Hook

10. Double Hook

 11. Knuckles Under

11. Knuckles Under

 12. Prone

12. Prone

Round 7 - Second Set

Continue to work your way through this round and notice the change when you have both your arms to your sides. Engage your core a little bit extra, breathe in and lift your heels and knees off the floor. As you bring your arms back to the sides, maintain that wonderful height of your spine which you have accomplished. Strive to lift higher each time. 

Click on the images below to learn about the postures. 

 1. Cobra

1. Cobra

 2. Left Hand

2. Left Hand

 3. Cobra

3. Cobra

 4. Right Hand

4. Right Hand

 5. Cobra

5. Cobra

 6. Arms Forward

6. Arms Forward

 7. Both Hands

7. Both Hands

 8. Double Hook

8. Double Hook

 9. Cobra

9. Cobra

 10. Prone Pose

10. Prone Pose

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Transition

Take the opportunity to release the muscles in your back in this "transition". It may feel quite achy after the previous round so make sure to move it around and give yourself a well-deserved rest before moving on. 

 1. Table Top

1. Table Top

 2. Cat

2. Cat

 3. Cow (Repeat 2-3)

3. Cow (Repeat 2-3)

 4. Child's Pose

4. Child's Pose