Jennifer Zelazny

Random and Opinionated Thoughts

Progressive Boxing Workout One Minute at a Time

Boxing Workouts
Posted by: Jennifer Zelazny | 0 Comments

We will progress through combinations by adding on more every minute for three minutes, then reset with one minute of non-boxing cardio/core before starting all over again.

The Format

Set your tabata timer for 1 cycle, 8 tabatas. Work: 3m, Rest: 1m, Recovery: 20s. (34m:30s total). Each round we start with something simple, and then add to it each minute. (You will need to watch the clock and add in the punches so by the end of the 3 minutes – your combination will be 5+ punches in a row. This is a great opportunity to really play around with timing/movement.

The Cardio Options

Jumping Jacks, Squats, Lunges, Fast Feet, Skiers, Skaters, Squats, Mt Climbers, Side Shuffle

The Core Options

Situps, Bicycles, Heel Raises, Heel Touches, Leg Raises, Reverse Crunches, Flutters, Scissors


The Rounds

Round 1: Jab/Cross

  • Add Cross/Left Hook
  • Add Cross

– 1 minute cardio –

Round 2: Right Uppercut/Left Hook

  • Add Cross/Left Uppercut
  • Add Jab/Cross

– 1 minute core –

Round 3: Jab/Jab/Right Hook

  • Add Right Uppercut
  • Add Left Uppercut/Cross

– 1 minute cardio –

Round 4: Cross/Cross/Left Hook

  • Add Step Left/Left Hook
  • Add Step Right/Cross

– 1 minute core –

Round 5: Jab/Right Uppercut/Cross

  • Add Left Hook
  • Add Slip Left/Jab Out

– 1 minute cardio –

Round 6: Jab/Cross/Right Hook

  • Add Slip Right/Cross
  • Add Left Hook/Cross

– 1 minute core –

Round 7: Jab/Left Hook/Cross

  • Add Right Uppercut
  • Add Jab/Cross

– 1 minute cardio –

Round 8: Jab/Cross/Overhand Right

  • Add Left Uppercut
  • Add Left Hook

– 1 minute core –