Jennifer Zelazny January 12, 2021 0 Comments This workout focuses on building a series of combinations over time and then finishes with a twenty minute crowd favorite. Format Start off with a six minute warm-up and then two twenty minute (non-stop/no breaks) rounds. Warm up 30 seconds on/5 seconds off; Two times through. Jumping jacks Squats Skaters Squats with calf raise at the end Skiers Inchworms First Twenty Minutes * Note – I have written these out for an orthodox stance. We are going to break this down into four five minute chunks where we reset and start a new combination every five minutes. You can add on to the combination every 30 seconds to a minute (whatever feels right). When working on these – focus on movement, changing angles, and different timing. Imagine you have an opponent in front of you and you add on punches to keep them or put them where you want. For the first five minutes – start with a Jab/Cross. Add in: Left Hook Add in: Cross End with: Cross Next five minutes – start with Jab/L Hook Add in: Cross Add in: Right Uppercut End with: Jab Next five minutes – start with Cross/Right Hook Add in: Right Uppercut Add in: Jab End with: Cross Last five minutes – start with Jab/Jab/Cross Add in: Left Uppercut Add in: Cross End with: Jab/Cross Second Twenty Minutes For the last twenty minutes you focused on timing, movement – now it is time to focus on power. Do not leave anything behind – time to get it all out. 50 Jabs 50 Crosses 40 Jab/Cross 30 Jab/Cross/Hook 20 Jab Cross/Hook/Uppercut 10 Jab Cross/Hook/Uppercut/Squat 50 Right Uppercuts 40 Right Uppercut/Left Hook 30 Right Uppercut/Left Hook/Cross 20 Right Uppercut/Left Hook/Jab 10 Right Uppercut/Left Hook/Jab/Squat Jump 50 Right Hook 40 Right Hook/Left Uppercut 30 Right Hook/Left Uppercut/Cross 20 Right Hook/Left Uppercut/Cross/Left Hook 10 Right Hook/Left Uppercut/Cross/Left Hook/Surrender You can add in more of these (kicks and elbows work great too) if you have more time left too. Tagged: Yes You Can! Push Yourself Leave a Reply Cancel ReplyYour email address will not be published. Comment Name * Email * Web site Notify me of follow-up comments by email. Notify me of new posts by email. Δ This site uses Akismet to reduce spam. Learn how your comment data is processed.