FOR PERSONAL TRAINERS - Michigan Adventure …...BOOTCAMP BOXING WORKOUT #1 Boxer Stretch Routine Chest Neck Lower BackBiceps Triceps Shoulders ROUND 1 [6 mins] Mini-Circuit with Shadow

FOR PERSONAL TRAINERS

BOOTCAMP BOXING WORKOUTS

FOR PERSONAL TRAINERS

© Copyright: Garry Robinson

Published: August 2014

Publisher: Kaizen Outdoor Fitness

The right of Garry Robinson to be identified as author of this Work has been asserted by him in

accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

All rights reserved. No part of this publication may be reproduced, stored in retrieval system, copied

in any form or by any means, electronic, mechanical, photocopying, recording or otherwise

transmitted without written permission from the author.

You must not circulate this book in any format.

http://kaizen-fitness.com/

BOOTCAMP BOXING WORKOUT #1

Boxer Stretch Routine

Chest Neck Biceps Lower Back Triceps Shoulders

ROUND 1 [6 mins]

Mini-Circuit with Shadow Boxing

3 rounds of

30s Jab - Cross - Switch 180o

30s Mountain Climbers

30s Duck - L Hook - Duck - R Hook

30s Knee Pushups (fast)

ROUND 2 [6 mins]

Combo Complex Round

3 x Jab - Cross - L Hook

Jab - Cross - R Upper

3 x Power Jacks

ROUND 5 [5-6 mins]

Boxing Suicide Runs

ROUND 3 [12 mins]

Thrash Round

30s Ride the bike } repeat

30s Jab - Cross - Jab - Cross }


30s Jab - Jab - Jab - R Hook }


30s Straight Punches: }

4 hard + 4 Fast

ROUND 4 [12 mins]

Thrash Round

2mins Jab - Cross - L Hook - L Hook

Jab - Cross - R Hook - R Hook

1min AMRAP: Pushups

2mins Jab - Cross - L Upper

Jab - Cross - R Upper

1min AMRAP: Pushups

COMBO 1

COMBO 2

COMBO 3

COMBO 4

Set out 5 cones about 3m to 5m apart.

Padholders remain in a line at the first

cone. Each cone corresponds to a

different combo. The drill consists of

boxers doing “suicide drills”:-

The boxer runs to the nearest cone and

back and then executes the combo

associated with that cone. They then run

out to the next cone and back and do the

combo for that cone.

To complete the round, both the boxer

and padholder must do a total of 8

suicide runs between them. They can

choose to either take turns in swapping

roles each time or by doing 2 or 4 in a

row.

COMBO 1 - 10 Straight Punches

COMBO 2 - 10 Interweaving Hooks

COMBO 3 - 10 Interweaving Uppers

COMBO 4 - 10 Interweaving Low Wide Hooks


http://youtu.be/OTzZ1QXJ0Vo

http://youtu.be/xzet-XlCq4w




ROUND 4 [6 mins]

Complex Round 10 straight punches + run to a cone 1 pushups run back to pad holder 20 straight punches + run to a cone 2 pushups run back to pad holder

30 straight punches + run to a cone 3 pushups run back to pad holder



10 straight uppers + run to a cone 1 burpees run back to pad holder





A

B

20m

ROUND 1 [5 mins]

Easy Punch Routine

ROUND 2 [12 mins]

Fight or Stay Down

In pairs using pads

Combo to use for ‘Fight’: Jab - Jab - Cross

ROUND 3 [12 mins]

Star Drill

Assign combos to pad holders as follows

1. Jab - Jab - R Upper

2. Jab - Cross - L Hook - R Hook

3. Jab - Duck - Cross

Boxers do combo 3x at each padholder before

running to the centre and then out to the next

padholder for a different combo.

ROUND 5 [8 mins]

Diamond Race

Station A - Interweaving Uppercuts

10-12-14-16-18-20-18-16-14-12-10

Station B - High Knees (Into pads held at waist height)

10-12-14-16-18-20-18-16-14-12-10


http://youtu.be/1oEHxKoGqe0

1 4 interweaving hooks + duck

2 Skipping / Fast Feet + Sprawl

3 4 interweaving uppercuts + duck

4 Skipping / 5 broad jumps forward, run backwards

5 4 interweaving straight punches + duck

6 Skipping / 5 side-steps (R) + Burpee

5 side-steps (L) + Burpee




ROUND 3 [36 mins]

6 Station Circuit

ROUND 1 [10 mins]

Footwork Mini-Circuit

3 Rounds

1. Agility Ladder

2. Skipping

3. Ins & Outs

5s - 10s change-overs

1 minute on each station

ROUND 2 [6 mins]

Deck of Cards (Remove picture cards)

Hearts = Consecutive Jabs

Diamonds = Consecutive Crosses

Clubs = Interweaving Hooks

Spades = Interweaving Uppercuts

4 6

1 2 3

5

http://youtu.be/FjKNhoMtksY


http://youtu.be/qI9ilQfovRk

http://youtu.be/hyEneC0sthg




ROUND 1 [6 mins]

Mini-Circuit with Shadow Boxing

3 rounds of

30s 3 side-steps (L) + 3 straight punches

3 side-steps (R) + 3 straight punches

30s Roaming Plank

30s Semi-Lunge Jumps

30s Glute Bridges

ROUND 2 [6 mins]

Combo Round

Jab - Jab - Cross

Jab - Jab - Hook

Jab - Jab - Upper

3 combos in quick succession.

Then padholder moves 1 step to the front, side or

back or rotates 90o then boxer goes in again.

ROUND 3 [12 mins]

Zig-Zag

ROUND 4 [12 mins]

Combo Round

3 x Jab - Cross - L Hook

Padholder lies down, boxer does 3 lateral jumpovers

the prone padholder. Tuck knees up to chest on jump.

Second time through, add a Cross to the combo.

ROUND 5 [10 mins]

Crunch & Punch

Double “Dragon” Punches

Beginners - 60 reps

Intermediates - 80 reps

Advanced - 100 reps

Line up padholders as shown in the

diagram. Space them 3m apart.

Boxers start by lining up in front of the

first padholder as shown.

The first boxer shuffles up to the first

padholder in the line (remember: ‘step &

slide’) and executes the sequence of

punches from an orthodox stance. He

then shuffles in southpaw stance to the

next padholder and executes the same

sequence as southpaw.

This continues alternating orthodox and

southpaw until they reach the end of the

line, at which point they must sprint back

to the start.

(A) Orth. Jab - R Hook - L Hook

S.Paw. Jab - L Hook - R Hook

(B) Orth. Jab - Cross - L Upper

S.Paw. Jab - Cross - R Upper



http://youtu.be/RZUc_yf3s7A




ROUND 3 [6 mins]

Combo Round

Punch Accumulator

0’00” L Hook - Cross

1’00” L Hook - Cross - L Hook

2’00” L Hook - Cross - L Hook - Cross

ROUND 2 [10 mins]

Congo Line

Second time through, do a sprawl just before change.

Third time through, do 2 sprawls just before change

ROUND 5 [12 mins]

Shuttle Shuffle

(A)

3 x Jab - Jab - R Upper - L Upper

3 x shuttle sprints for boxer

1 x jog across for padholder

(B)

10 x interweaving hooks

1 x bear crawl for boxer

1 x jog across for padholder

ROUND 1 [8 mins]

A) Core Activator

Progress through the movements at increasing intensity

Move sideways, forwards and backwards from plank

Inchworm up to downward facing dog and back

B) Walking Punches

Teaching the ‘Step & Slide’ technique

ROUND 4 [6 mins]

Complex Round

10 straight punches + 1 mule kick 20 straight punches + 2 mule kicks 30 straight punches + 3 mule kicks 40 straight punches + 4 mule kicks 50 straight punches + 5 mule kicks 40 straight punches + 4 mule kicks 30 straight punches + 3 mule kicks 20 straight punches + 2 mule kicks 10 straight punches + 1 mule kicks

15m


http://youtu.be/CMCVtDPvcxA


http://youtu.be/4T420uAXP-4

http://youtu.be/SGcbAe5tVIw












ROUND 3 [27 mins]

Tri-Boxing

ROUND 1

ROUND 2

ROUND 3

ROUND 2 [8 mins]

Circle of Mayhem

A) 10 straight punches

B) 10 interweaving hooks

ROUND 1 [12 mins]

A) Footwork Drill - The Square

B) Easy Punch Routine

C) The Square + Easy Punch Routine

Pads Gloves Strength Ladder

- Jab - Cross - Upper 3 x Boxer Shuffle to change stance

Kettlebell Turkish Get Ups


- Jab - Cross - L Hook - L Hook Jab - Cross - R Hook - R Hook

Kettlebell One-Arm Swing + High Pull


- 0’00” Jab - Jab - Cross 1’30” Jab - Jab - Cross - Jab - Cross

Kettlebell ‘uneven’ pushups

Full range, armpit touching the ground




http://youtu.be/9C83gtmTpOE

http://youtu.be/_qssr1hyfdo




ROUND 3 [6 mins]

Combo Round

Jab - Duck - Jab Cross

ROUND 2 [6 mins]

Running Clock

0’00 Interweaving Straight punches

0’20 Run 20m out + 1 burpee + Run 20m back

0’40 Duck - L Hook, Duck - R Hook (repeat)


1’20 Interweaving Straight punches


2’00 Duck - L Hook, Duck - R Hook (repeat)


ROUND 6 [8-10 mins]

Boxing Suicide Runs

COMBO 4 - 20 above head punches

COMBO 3 - 20 punches from plank position

COMBO 2 - 20 low, wide punches

COMBO 1 - 20 straight punches

To complete the round, both the boxer and

pad holder must do a total of 8 suicide runs

between them. They can choose to either

take turns in swapping roles each time or by

doing 2 or 4 in a row.

ROUND 1 [10 mins]

Mini-Circuit

6 rounds of :

60 Jump Rope Skips

6 Situps

6 Shuttles between 2 cones @ 10m apart 10m

ROUND 4 [6 mins]

Combo Round with “Secret Weapon”

Jab - Jab - Cross

Secret Weapon

10 interweaving hooks

ROUND 5 [6 mins]

Combo Round with “Punch Accumulator”

Cross - L Upper

Cross - L Upper + Cross

Cross - L Upper - Cross + L Hook






ROUND 2 [8 mins]

Easy Punch Routine

In pairs, with pads & gloves

1. Jab (L) – Jab (L)*

2. Jab (L) – Hook (L)*

3. Jab (L) – Upper (L)*

4. Jab (L) – Cross (R)*

5. Jab (L) – Hook (R)*

6. Jab (L) – Upper (R)*

* Reverse (L) and (R) for southpaw boxers

ROUND 6 [12 mins]

Jump & Punch

Place 2 cones about 10m to 15m apart.

Boxers line up behind one cone and the

padholders behind the other.

Boxers make their way over the

padholders via a series of broad jumps.

Try to bridge the distance with as few

jumps as possible.

When they reach the padholder, they

commence a series of straight punches.

The number of punches is ten times the

number of jumps it takes to reach the

other side.

For example, if the boxer makes it in 5

jumps, then it is 50 punches.

Boxer runs back to the start and repeats

the exercise.

ROUND 1 [10 mins]

Skill : Step & Slide

Drill : The Square / Ring-Around

SHADOW BOXING

A) Step & Slide

B) 30s of combos at each corner:

Jab - Jab - Cross

4 x interweaving uppercuts

Jab - Jab - Switch 180o

to change stance

Duck - L Hook - R Hook (Low, Wide Hooks)

ROUND 5 [6 mins]

Complex Round

2 Straight Punches + Sprawl










ROUND 4 [6 mins]

Complex Round

Cross x 10 + 40 fast interweaving hooks




Jab x 10 + 10 fast uppercuts




10m - 15m



http://youtu.be/9TB1hPLSCek

http://youtu.be/56Jzc32tagI

http://youtu.be/iZGObiLViMQ














ROUND 2 [8 mins]

Shuttle Shuffle

Cone 1 : 3 x Jab - Jab - R Hook

Cone 2 : 3 x Pushup

Cone 1 : 3 x Jab - Jab - R Upper

Cone 2 : 3 x Situp

Repeat

ROUND 6 [10 mins]

Unders & Overs Race


Divide group into teams of 3-4

The team assumes pushup positions in a

line about 1m apart.

The person closest to the start line crawls

under the person next to them, then jumps

over the person next to them and

assumes the pushup position again.

This brings the team 1 step closer to the

finish line.

This repeats until the whole team has

undered and overed their way to the finish

line.

First team to finish wins.

Last team to finish gets the biggest cheer.

ROUND 1 [5 mins]

Numbers Drill SHADOW BOXING “1” = jab “2” = Cross “3” = Jab, Cross, Hook “4” = Jab, Cross, Hook, Uppercut String together numbers such as “1 then a 2”, “1

then a 3” or even “1 and a 2 and a 4”.

Move around, ‘dancing’ on toes between combos.

ROUND 5 [8 mins]

Circle of Mayhem

A) 4 Straight Punches + 4 Uppers

B) 2 x Jab - Cross - L Hook - R Hook

ROUND 3 [6 mins]

Numbers Drill

In pairs, with pads and gloves

40m - 50m

5m

ROUND 4 [6 mins]

Numbers Drill

In pairs, with pads and gloves






ROUND 1 [6 mins]

Mini-Circuit

3 rounds of

30s Ride The Bike (High Knees, Punching Out)

30s Horse Stance

30s Fast Feet + Sprawl

30s Reverse Lunges

ROUND 2 [8 mins]

Gimme 4!

ROUND1 - 4 x Straight Punches

Gimme 4! : Burpees

ROUND 2 - 4 x Interweaving Hooks

Gimme 4! : Lunge Jumps

ROUND 5 [8 mins]

Tabata

Pad holder (10s) Boxer (20s)

Run to a cone 10m away and back

Repeat for 20s: 6 straight punches 6 high knees

ROUND 6 [8 mins]

Tabata


4 x Squat + High Row Repeat for 20s: Jab - Cross Lateral Jump (R) Lateral Jump (L)

50m

ROUND 3 [12 mins]

Crossover

Set out cones about 50m apart to make a large square.

Boxer and padholder head off running around the square in

opposite directions. Padholder can jog or walk, boxer must

run.

Each time they meet / cross over, the boxer hits out the

boxing complex below.

Swap roles half way through.

Complex:

4 x Jab - Cross 6 x High Knees 8 x Interweaving Hooks


http://youtu.be/PgiFmPnFsew

http://youtu.be/FjKNhoMtksY




ROUND 2 [6 mins]

Combo Round with “Punch Accumulator”

Jab - Jab - L Upper - Cross

Jab - Jab - L Upper - Cross + Duck Cross

ROUND 5 [6 mins]

Fight or Stay Down

In pairs using pads

Combo to use for ‘Fight’:

L Hook - R Hook - L Upper

ROUND 6 [12mins]

Zig Zag

Line up padholders as shown in the

diagram. Space them 3m apart.

Boxers start by lining up in front of the first

padholder as shown.

The first boxer shuffles up to the first

padholder in the line (remember: ‘step &

slide’) and executes the sequence of

punches from an orthodox stance. He then

shuffles in southpaw stance to the next

padholder and executes the same sequence

as southpaw.

This continues alternating orthodox and

southpaw until they reach the end of the

line, at which point they must sprint back to

the start.

ROUND 1 [8 mins]

A) Punch Pyramid Shadow Boxing

2 straight punches + 2 side steps + 10s RKC Plank Hold

2 uppercuts + 2 side steps + 10s Horse Stance





:

Continue up to 10 and back down to 2

B) Partner up for a 2 minute round of Foot Tag

ROUND 4 [6 mins]

Combo Round - Shuffle Around Padholder

Jab - Jab - R Hook

Shuffle Around to switch stance

Jab - Jab - L Hook

ROUND 3 [6 mins]

Combo Round

Jab - Jab - Cross

Step back + Step Forward

Jab - Cross

Step back + Step Forward

Jab

(A) Orth. Cross - R Upper - L Upper

S.Paw. Cross - L Upper - R Upper

(B) Orth. Jab - Jab - L Upper

S.Paw. Jab - Jab - R Upper


http://youtu.be/91oiLaR299I









ROUND 3 [10 mins]

Combo Round

1 x Jab + Duck

2 x Jab + Duck

3 x Jab + Duck

4 x Jab + Duck

Switch stance and repeat

1 x Cross + Duck

2 x Cross + Duck

3 x Cross + Duck

4 x Cross + Duck


1 x Jab -Cross + Duck





1 x Jab - Jab - Cross + Duck





ROUND 2 [6 mins]

Shuttle Shuffle

10 straight punches + run* + 1 pushup

20 straight punches + run* + 2 pushups





*Run backwards out to cone

Run forwards back to padholder

ROUND 1 [10 mins]

A) Walking Punches

Teaching the ‘Step & Slide’ technique.

!st time through: Jab (out & back)

2nd

time through: Cross (out & back)

3rd

time through: Jab + Cross (out & back)

B) Unders & Overs (in pairs)

5, 4, 3, 2, 1

15m

ROUND 4 [6 mins]

Combo Round

Jab - Cross - L Upper - Cross

A

B

20m

ROUND 5 [12 mins]

Diamond Race

Start a clock counting

Count up the reps for

2’40” or until one team

reaches 20 reps.

Then instruct the whole group to

start counting down the reps. The

race is on to see who finishes first.

Station A - Straight Punches + Prisoner Squats

10-12-14-16-18-20-18-16-14-12-10

Station B - Crunch & Punch (Double Punches)

10-12-14-16-18-20-18-16-14-12-10


http://youtu.be/T2OQZNaFneM




ROUND 2 [8 mins]

Modified Congo Line

Boxer shuffles backwards to a cone before

shuffling to next pad holder

Alternate between straight punches and

uppercuts at each pad holder

A) Change every 20s

B) Change every 30s

ROUND 1 [10 mins]

Easy Punch Routine + Compass Drill

ROUND 3 [27 mins]

Tri-Boxing

ROUND 1

ROUND 2

ROUND 3


- Numbers Drill Instructor calls out numbers

Single Leg Deadlift


- Deck of Cards Instructor goes through the deck (no picture cards)

Kettlebell Single-Arm Press (Heavy)


- Numbers Drill Instructor calls out numbers

Jump & Stick



http://youtu.be/6i_7xuCr5ZM

http://youtu.be/RFWsgQm8XQw




ROUND 2 [3-4 mins]

Skip Shuffle

Lay out a jump rope in a straight line

Shuffle from L to R touching each handle

Every 10s to 15s PTI calls out a number

Stop shuffling and punch out the number

At the end of the round, pick up the rope for

60s non-stop skipping

ROUND 1 [6 mins]

Agility Ladder

1. High knees / Run Backwards 2. Hopscotch / Side Steps 3. Lateral Steps / Grapevine 4. Fast Feet / ‘Step & Slide’ 5. Zig-Zag / Bear Crawl Forwards 6. Skip 1 Space / Bear Crawl Backwards 7. Hops (both feet) / Sideways Plank 8. Hops (single leg) miss 1 space / Run backwards 9. Hops (single leg) miss 2 spaces / Run backwards

ROUND 5 [18 mins]

Travelling Circuit

Set up 2 cones about 150m apart or pick a

landmark approximately the length of a

football pitch.

Boxer must travel the distance by alternating

locomotive exercises with boxing combos.

Swap over boxer and pad holder at each end

and turn around and come back.

Repeat so each boxer does 2 rounds:

5 x Travelling Lunges

4 x Duck - Jab - Cross

3 x Broad Jumps

2 x Jab - Jab - Cross - L hook - R Hook

1 x Burpee

150m

ROUND 3 [6 mins]

Combo Round

Jab - Cross - L Upper - R Upper

Boxers shuffle 3x to switch stance

Jab - Cross - R Upper - L Upper

Boxers shuffle 3x to switch stance

ROUND 4 [6 mins]

Combo Round with “Secret Weapon”

Jab - R Hook

Jab - Jab - R Hook

Secret Weapon

5 Crosses

Instructor calls out “Secret Weapon”

every 20s to 40s during the round,

increasing the frequency towards the

end.







ROUND 1 [6 mins]

Bodyweight Mini-Circuit

3 rounds of

30s Ride The Bike

30s Windmill Pushups

30s Boxer Yawns

30s Single Leg Mule Kicks

ROUND 2 [6 mins]

Combo Round

Jab - Jab - Cross + 2 Straight Punches




:

Work your way up until the round ends

The straight punches must be done fast

ROUND 5 [8 mins]

Death By Shuttle Shuffle

In 30s complete:

10s of straight punches + run out and back






:

Keep adding 2s of straight punches until boxer

fails to make the beep

ROUND 6 [4 mins]

Crunch & Punch

Ladder - keep ascending for 2 mins then swap

1L + 1R

2L + 2R

:

etc.

ROUND 3 [12 mins]

Death By Boxing

A) Every 10s:

L Upper - R - Upper - L - Upper - R - Upper

4 x Walking Lunges

B) Every 10s:

5 Straight Punches

5 Squat Jumps

ROUND 4 [6 mins]

Combo Round combined with Compass Drill

Jab - Cross

Jab - L Hook - R Hook

This is a 5 punch combo.

Note that L Hook follows L Jab

Count the rhythm:

1,2

1,2,3

10m


http://youtu.be/nOtyPNSbVlE

http://youtu.be/ojLl66dtLlI





ROUND 2 [8 mins]

Saturation - Pads & Gloves

Swap roles every 60s

60s Ride The Bike

60s Interweaving Hooks

60s Duck + Double “Dragon” Punch

60s Interweaving Uppercuts

Repeat

ROUND 1 [8 mins]

Ins And Outs

1. Orthodox stance “Step & Slide” 2. Southpaw stance “Step & Slide” 3. Orth. Jab 4. S/Paw Jab 5. Orth. Jab - Cross 6. S/Paw. Jab - Cross 7. Orth. Jab - Jab - Cross 8. S/Paw. Jab - Jab - Cross

ROUND 5 [12 mins]

Thrash Round

2mins Jab - Cross - L Hook (Low Wide)

1min Roaming Plank

2mins Jab - Cross - Jab - Cross

Duck - Duck - L Upper - R Upper

1min Roaming Plank

ROUND 3 [8 mins]

Ring-Around

Do each combo 3x

Corner 1

Orth. Stance Jab - Cross - L Upper

Corner 2

S/Paw. Stance Jab - Cross - R Upper

Corner 3

Orth. Stance 4 x Hook starting with Left

Corner 4

S/Paw. Stance 4 x Hook starting with Right

ROUND 4 [12 mins]

Combo Round with “Combo Accumulator”

ROUND 1

Jab - Jab - Cross

ROUND 2

Jab - Jab - Cross - Cross - L Hook - R Upper

5m-10m


http://youtu.be/hyEneC0sthg




ROUND 3 [6 mins]

Combo Round

Duck - Jab - Cross

ROUND 4 [6 mins]

Combo Round

Jab - L Upper - R Hook

ROUND 5 [6 mins]

Combo Round

Duck - Jab - Cross - Jab - L Upper - R Hook

ROUND 2 [6 mins]

Fight or Stay Down

Shadow Boxing as a group. 2 rounds.

Rest for 30s to 60s in between rounds

Combos to use for ‘Fight’:

ROUND 1: Jab - Cross - L Upper

ROUND 2: Jab - Cross - L Hook - Jab

ROUND 6 [~10 mins]

Roadwork

Beginners : 800m

Intermediate : 1200m

Advanced : 1600m

Run together with partner

ROUND 1 [12 mins]

Roadwork

20 x Boxer Yawns

Jog for 800m as a group..Every 200m, stop and do:

20 x high Knees

20 x straight punches

20 x Boxer Yawns







ROUND 5 [12 mins]

Complex Round

2 straight punches + 2 x ½ squat jumps 4 straight punches + 4 x ½ squat jumps 6 straight punches + 6 x ½ squat jumps 8 straight punches + 8 x ½ squat jumps 10 straight punches + 10 x ½ squat jumps Count back down to 2 Straight into: 2 uppercuts + 2 push ups 4 uppercuts + 4 push ups 6 uppercuts + 6 push ups 8 uppercuts + 8 push ups 10 uppercuts + 10 push ups Count back down to 2 Straight into Crunch & Punch: 2 situps + hold for 2 punches 4 situps + hold for 4 punches 6 situps + hold for 6 punches 8 situps + hold for 8 punches 10 situps + hold for 10 punches Count back down to 2 Do all 3 sets consecutively before swapping over

ROUND 2 [6 mins]

Numbers Drill in Pairs with Pads & Gloves “1” = jab “2” = Cross “3” = Jab, Cross, Hook “4” = Jab, Cross, Hook, Uppercut String together numbers such as “1 then a 2”, “1


ROUND 1 [6 mins]

Punch Pyramid Shadow Boxing

2 x Duck - Jab - Cross + 3 side steps (L)

2 x Duck - Jab - Cross + 3 side steps (R)





:

Count all the way up to 20 and back down to 2

ROUND 3 [12 mins]

EMOM Combo Round

Jab - Cross - L Upper - Cross

Rounds last 6 minutes.

Every minute, on the minute,

Pad holder does 6 fast burpees

ROUND 4 [12 mins]

EMOM Combo Round

Jab - Jab - Cross - Duck - Cross - L Hook - Cross

Rounds last 6 minutes.

Every minute, on the minute,

Pad holder does 6 x 5m shuttle sprints

5m





ROUND 3 [6 mins]

Combo Round

Pad holder throws a L Jab

Duck/Slip (R)

R Cross - L Hook

ROUND 6 [~20 mins]

100 Down Drill

100 Punches + 10 burpees









10 Punches + 1 burpee

Pad holder calls out the punches as sequences of combos

Boxer counts the punches out loud as she hits them out

Examples could be:

“4 x Jab - Cross - L Hook” = 12 punches

“10 Interweaving Uppercuts” = 10 punches

“3 x Jab - R Upper” = 6 punches

ROUND 4 [6 mins]

Combo Round

Pad holder throws a R Cross

Duck/Slip (L)

L Hook - R Cross

ROUND 5 [6 mins]

Combo Round

Pad holder throws a L Jab

Duck/Slip (R)

R Cross - L Hook

Pad holder throws a R Cross

Duck/Slip (L)

L Hook - R Cross

ROUND 1 [4-5 mins]

Skipping Practice

ROUND 1: Single unders (basic skipping)

ROUND 2: 3 hops on Left foot

3 landing on both feet

3 hops on Right foot

ROUND 3: Teaching Double Unders skill:

2 x Single under, 1x Double under

ROUND 2 [2-3 mins]

Core Activator

Progress through the movements at increasing intensity

Move sideways, forwards and backwards from plank

Inchworm up to downward facing dog and back


http://youtu.be/gm93EjkQZfg

http://youtu.be/4T420uAXP-4




ROUND 2 [8 mins]

Skill Session in Pairs with Pads & Gloves

Orthodox Stance 10 L Jab }

10 L Hook } Repeat for 2mins

10 L Upper }

Swap Pad holders

Southpaw Stance 10 R Jab }

10 R Hook } Repeat for 2mins

10 R Upper }

Swap Pad holders

ROUND 1 [8 mins]

Gimme 4! Shadow Boxing

ROUND 1 4 x Interweaving Hooks

4 x Interweaving Uppers

4 x Side Step Shuttles

ROUND2 4 x Jabs

4 x Crosses

4 x 10m Shuttles

.

10m

ROUND 3 [6 mins]

Combo Round

Punch Accumulator

0’00” Jab - Jab - Cross

1’00” Jab - Jab - Cross - L Hook

2’00” Jab - Jab - Cross - L Hook - R Hook

ROUND 4 [6 mins]

Complex Round

2 x Jab - Cross - L Hook - R Hook 4 x Jab - Cross - L Hook - R Hook 6 x Jab - Cross - L Hook - R Hook 8 x Jab - Cross - L Hook - R Hook : Continue to count up throughout round After each combo is punched:

Boxer runs 3 x 10m shuttles Padholder jogs 1 x 10m shuttle

ROUND 5 [18 mins]

Travelling Circuit

Set up 2 cones about 150m apart or pick a

landmark approximately the length of a

football pitch.

Boxer must travel the distance by alternating

between punches and bear crawls and

punching and walking lunges

Swap over boxer and pad holder at each end

and turn around and come back.

Repeat so each boxer does 2 rounds:

20 Straight Punches

10m Bear Crawl

20 Straight Punches

10 Walking Lunges

Repeat for 150m

150m


1 Orthodox Stance : Jab - Jab - Cross

2 Run to cone & back / Kneeling Jumps

3 Southpaw Stance : Jab - Jab - Cross

4 Run to cone & back / Medball Height Changes

5 Neutral Stance : Left - Right - Duck - Right - Left - Duck

6 Run to cone & back / Evasion Get Up




ROUND 3 [36 mins]

6 Station MMA Circuit

Place a cone or marker 50m away from

the working area.

ROUND 1 [6 mins]

Mini Circuit

3 Rounds of

30s Ride the Bike

10m Scorpion Walk (switch legs half way)

30s Duck - Jab - Cross - Jump 180o

10m Bear Crawl

ROUND 2 [6 mins]

Combo Round

Jab - R Hook - L Hook - Cross

4 6

1 2 3

5

http://youtu.be/wmpreCGja0I

http://youtu.be/Bg5SJkAkq5c

http://youtu.be/d9BEorBQSmc


http://youtu.be/NiRMsMKjaGU

http://youtu.be/QJltu1qZoco




ROUND 3 [12 mins]

Combo Round with “Combo Accumulator”

ROUND 1

Jab - L Upper - R Upper

ROUND 2

Jab - L Upper - R Upper - L Hook - Cross - L Hook

ROUND 2 [6 mins]

Congo Line

Alternate between :

i) Straight Punches

ii) Low, Wide, Interweaving Hooks

ROUND 1 [6 mins]

A) Easy Punch Routine

B) Partner Tag

C) Foot Tag

D) Fight or Stay Down

ROUND 4 [6 mins]

Complex Round

Orthodox Stance: Jab - Cross + 10 Interweaving Hooks Jab - Jab - Cross + 20 Interweaving Hooks Jab - Jab - Jab - Cross + 30 Interweaving Hooks Jab - Jab - Jab - Jab - Cross + 40 Interweaving Hooks Jab - Jab - Jab - Jab - Jab - Cross + 50 Interweaving Hooks Repeat in Southpaw Stance

ROUND 5 [12 mins]

Jump & Punch


Boxers line up behind one cone and the

padholders behind the other.

Boxers make their way over the

padholders via a series of broad jumps.

Try to bridge the distance with as few

jumps as possible.

When they reach the padholder, they

commence a series of straight punches.

The number of punches is ten times the

number of jumps it takes to reach the

other side.

10m - 15m

ROUND 6 [4 mins]

Punch & Crunch

1 Situp + Hold for 1L 1 Situp + Hold for 1R



:








ROUND 5 [6 mins]

Complex Round

2 x Straight Punches


2 x Interweaving Hooks

2 x Shuttle Sprints

4 x Straight Punches


4 x Interweaving Hooks

4 x Shuttle Sprints

Continue to count up by 2 each time

ROUND 2 [12 mins]

Combo Rounds

ROUND 1

Jab - Cross - L Hook

ROUND 2

Jab - Cross - L Hook - R Upper

ROUND 1 [8 mins]

Skip Shuffle

Lay out a jump rope in a straight line

Shuffle from L to R touching each handle

Every 10s PTI calls out a number

Stop shuffling and punch out the number

Every 60s, pick up the rope for

60s non-stop skipping

Start very slow and build up intensity

5m

ROUND 4 [6 mins]

Combo Round - Shuffle Around Padholder

Jab - Jab - Cross

Shuffle Around to switch stance

Jab - Jab - Cross

ROUND 6 [8 mins]

Tabata


Ride the Bike 3 x Cross Duck + Switch Stance 3 x Cross

ROUND 7 [8 mins]

Tabata

Pad holder Boxer (20s)

Count reps Crunch & Punch

Alternate L & R





ROUND 3 [Approx. 30 mins]

Roadwork Circuit

Place 6 markers around a running track, sports oval or soccer

pitch.

Quickly swap over padholders during the run between stations.

Beginner : 3 laps ( aim for ~60s at each station )

Intermediate : 4 laps ( aim for ~40s at each station )

Advanced : 5 laps ( aim for ~30s at each station )

ROUND 1 [10 mins]

Roadwork

Jog for 800m as a group.

Every 200m, stop and do:

10 x Star Jumps

20 x Straight punches

ROUND 2 [6 mins]

Numbers Drill - Skill Practice In pairs using pads

“1” = jab “2” = Cross “3” = Jab, Cross, Hook “4” = Jab, Cross, Hook, Uppercut String together numbers such as “1 then a 2”, “1


400m

Stations 1 & 2 Duck + 4 Interweaving Hooks Alternate starting hand each time

Repeat 10 times

Stations 3 & 4 L Jab - R Cross

Shuffle around pad holder

R Jab - L Cross

Repeat 10 times

Stations 5 & 6 100 Straight Punches





ROUND 2 [12 mins]

Compass Drill

Shuffle (‘Step & slide’) around the compass hitting

the combos at each point

ROUND 1

Jab - Cross - L Hook

ROUND 2

Jab - Cross - L Hook - R Upper - L Upper

ROUND 1 [6 mins]

Agility Ladder

1. High knees / Run Backwards 2. Hopscotch / Side Steps 3. Lateral Steps / Grapevine 4. Fast Feet / ‘Step & Slide’ 5. Zig-Zag / Bear Crawl Forwards 6. Skip 1 Space / Bear Crawl Backwards 7. Hops (both feet) / Sideways Plank 8. Hops (single leg) miss 1 space / Run backwards 9. Hops (single leg) miss 2 spaces / Run backwards

ROUND 3 [6 mins]

Shuttle Shuffle

Jab - Jab - R Upper - L Upper

Do the combo 3 times, then

3 x 10m sprints for boxer

1 x 10m jog for pad holder

ROUND 4 [12 mins]

Star Drill

Assign combos to pad holders as

follows

1. Jab - Jab - Cross

2. Jab - L Hook - R Hook

3. Jab - Cross - Jab - Cross

Boxers do combo 3x at each padholder

before running to the centre and then

out to the next padholder for a different

combo.

10m

ROUND 5 [12 mins]

Complex Round

10 straight punches + 1 burpee 20 straight punches + 2 burpees 30 straight punches + 3 burpees 40 straight punches + 4 burpees Straight into: 10 interweaving hooks + 10 high knees 20 interweaving hooks + 20 high knees 30 interweaving hooks + 30 high knees 40 interweaving hooks + 40 high knees Straight into: 10 interweaving uppers + 10 push ups 20 interweaving uppers + 10 push ups 30 interweaving uppers + 10 push ups 40 interweaving uppers + 10 push ups Straight into: 10 straight punches + 1 burpee 20 straight punches + 2 burpees 30 straight punches + 3 burpees 40 straight punches + 4 burpees Do all 4 sets consecutively before swapping over



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