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Manny Pacquiao Workout Routine

Manny Pacquiao Workout Routine, Physical Stats & Workout Tips

Manny Pacquiao is one of the most recognized professional boxer. Born in Mindanao, Philippines, Manny started his career in 1995 and thereafter there was no looking back. He has won various championships and received high credits from the sport fraternity.

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He has also pursued politics along with his sport profession. He has been elected as a member of Senate in the year 2010 as a part of the 15th Congress of the Philippines.

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Being the second most paid athlete in the world, Manny has ten world titles to his name along with many other records. He trails a long list of awards won by him, namely Best Fighter ESPY Award in 2009 and 2011, Best Fighter ESPY Award in 2009 and 2011, and others. Manny Pacquiao’s workout routine and training schedule is quite interesting.

Manny Pacquiao Physical Stats

Manny Pacquiao Height: 5’6’’ (1.68 m)

Manny Pacquiao Weight: 122 pounds

 

Manny Pacquiao Workout Routine

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Monday and Wednesday

Running for 10 miles (stamina building)

8 rounds of shadow boxing

15 rounds of sparring

10 rounds of speed bag

10 rounds of heavy bag

7 rounds of Jump rope

2 sets of Ab crunches of 100 reps

2 sets of knee ups of 100 reps

2 sets of diagonal crunches (both sides) of 100 reps

2 sets of alternate bicycles of 100 reps

2 sets of leg scissors of 100 reps

2 sets of vertical leg crunches of 100 reps

2 sets of side crunches of 100 reps

2 sets of floor wipers of 100 reps

2 sets of Russian twists of 100 reps

10 rounds of agility ladder drills (speed workout)

 

Tuesday and Thursday

Warm-up exercise (running for 10 miles) (stamina workout)

8 rounds of shadow boxing with dumbbells in each hand

15 rounds of mitt training

10 rounds of speed bag

10 rounds of heavy bag

7 rounds of jump rope

2 sets of ab crunches of 100 reps

2 sets of knee ups of 100 reps

2 sets of alternate bicycles of 100 reps

2 sets of leg scissors of 100 reps

2 sets of vertical leg crunches of 100 reps

2 sets of side crunches of 100 reps

2 sets of floor wipers of 100 reps

2 sets of Russian twists of 100 reps

Plyometric exercises

 

Friday

Warm up exercises (streching)

3 sets of shadow boxing of 3 minutes

8-20 rounds of mitts

3 sets of double end bag of 3 minutes

3 sets of speed bag of 3 minutes

3 sets of jump rope of 3 minutes

6 sets of shadow boxing of 3 reps

10 sets of ab exercises of 100 reps

 

Saturday

Stamina building workout (running/sparring)

 

Sunday

Rest day

 

Manny Pacquiao Workout Tips

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–          In order to increase the intensity of workout and efficiency of results, one can prefer to increase the weights and decrease the reps.

–          The workout plan needs to address to all the components of fitness appropriately and must be a composition of weight lifting, flexibility exercises or stretching and strength training.

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