Get Ready for the Weekend: Thursday Boxing

Format:
————————-
12 Rounds of the following:

* 2 Min Boxing Combinations
* 30s exercise
* 30s complimentary exercise
* Your break is before and after this workout

Round 1
———–
Jab/Cross/Hook/Uppercut (2 min)
Normal squats (30 sec)
Squat hold (30 sec)

Round 2
———–
Jab/Jab/Cross/Hook/Cross (2 min)
Reverse Lunge (30 sec)
Reverse Lunge Hold (Left leg) (30 sec)

Round 3
———–
Jab/Cross/Right Hook/Jab Out (2 min)
Pushups (30 sec)
Pushup low hold (30 sec)

Round 4
———–
Jab/Jab/Cross/Right Uppercut/Left Hook (2 min)
Sumo Squat (30 sec)
Squat pulses (30 sec)

Round 5
———–
Jab/Cross/Cross/Jab (2 min)
Reverse Lunge (30 sec)
Reverse Lunge Hold (Right leg) (30 sec)

Round 6
———–
Cross/Hook/Cross/Jab/Cross (2 min)
Situps (30 sec)
Hollow Hold (30 sec)

Round 7
———–
Jab/Right Hook/Left Hook/Right Uppercut (2 min)
Normal squats (30 sec)
Squat hold (30 sec)

Round 8
———–
Jab/Left Hook/Cross/Right Uppercut (2 min)
Reverse Lunge (30 sec)
Reverse Lunge Hold (Left leg) (30 sec)

Round 9
———–
Jab/Jab/Cross/Right Hook
Pushups (30 sec)
Pushup low hold (30 sec)

Round 10
———–
Right Uppercut/Left Hook/Cross/Jab
Sumo Squat (30 sec)
Squat pulses (30 sec)

Round 11
———–
Jab/Right Hook/Right Uppercut/Right Uppercut/Left Hook/Cross
Reverse Lunge (30 sec)
Reverse Lunge Hold (Right leg) (30 sec)

Round 12
———–
Non-stop punches (straight:30s/uppercuts:30s/straight:30s/uppercuts:30s)
Situps (30 sec)
Hollow Hold (30 sec)

Vacation Workout

Perfect when you need to do something with very little space available and no equipment…

Build Your Stamina Boxing

Another week – another week of “Quarantine Boxing”…

You can either perform this workout with a bag or by holding weights/shadowboxing.

There are 8 groups consisting of 2 parts:

  1. 1 minute all our effort
  2. 30 seconds of work that focuses more on movement vs. intensity

You will repeat each group 3x through then move on to the next group.

The key here is to give 100% effort for the 1 minute period and then taking your “break” with the 30 second part. For the 1 minute all out effort – you are looking to keep a machine like rhythm…consistent and non-stop.

Each group = 4.5 minutes of work.
If you have a tabata timer: set the timer for 8 tabatas, 3 cycles.

Once you start this workout – you go all the way through – no breaks in time.

Group 1:

  1. 1 minute: Jab/Left Hook/Cross
  2. 30 seconds: Jab/Cross/Jab/Cross/Move

Group 2:

  1. 1 minute: Jab/Cross/Right Hook
  2. 30 seconds: Cross/Jab/Cross/Jab/Move

Group 3:

  1. 1 minute: Jab/Jab/Cross
  2. 30 seconds: Double Right Hook/Move

Group 4:

  1. 1 minute: Cross/Left Hook/Cross
  2. 30 seconds: Double Left Hook/Move

Group 5:

  1. 1 minute: Jab/Cross/Right Uppercut
  2. 30 seconds: Jab/Cross/Cross/Jab/Move

Group 6:

  1. 1 minute: Jab/Right Hook/Jab
  2. 30 seconds: Shuffle 2 steps to the right, touch the ground, shuffle 2 steps to the left, touch the ground (repeat)

Group 7:

  1. 1 minute: Right Uppercut/Left Hook/Cross
  2. 30 seconds: Fast feet (football)

Group 8:

  1. 1 minute: Jab/Cross/Cross
  2. 30 seconds: Squat jump/2 squat pulses (repeat)

This one catches up to you but keep going!

June 4, 2020 Boxing Class

Another day of basement boxing coming your way!

Warmup (20s/10)

Format: (3x through)
==============
1) Jumping Jacks
* Regular
* Scissor
* Power (squat at the bottom)

2) Squats
* Regular
* Sumo
* Quarter

3) Burpees
* Regular
* With Sprawl
* Reverse

4) Lunges
* Forward
* Reverse
* Lateral

Stamina

Format: (30 seconds of max effort, 5 second break/ each group 4x then move to the next)
==============
Group #1: (@4mins)
1) Jab/Cross/Jab
2) Cross/Hook/Cross

Group #2 (@4mins)
1) Jab/Jab/Cross
2) Jab/R Uppercut/L Hook

Group #3 (@4mins)
1) Squat hold
2) Duck left/duck right (never fully coming up)

Group #4 (@4mins)
1) Straight punches non-stop
2) Shuffle side to side – touching at each side

Group #5 (@4mins)
1) Jab/Cross/Slip R/Slip L/Jab
2) Jab Cross/Jab/Slip L/Slip R/Cross

Pyramids

Format: (on my count)
==============
Group #1 (700 punches)
50 Jab
40 Jab/Cross
30 Jab/Cross Jab
20 Jab/Cross/Jab/R Hook
10 Jab/Cross/Jab/R Hook/Cross
20 Jab/Cross/Jab/R Hook
30 Jab/Cross Jab
40 Jab/Cross
50 Jab

Group #2 (700 punches)
50 Cross
40 Cross/L Hook
30 Cross/L Hook/Jab
20 Cross/L Hook/Jab/Jab
10 Cross/L Hook/Jab/Jab/R Uppercut
20 Cross/L Hook/Jab/Jab
30 Cross/L Hook/Jab
40 Cross/L Hook
50 Cross

Bag Workout (Punches/Kicks/Elbows)

Today we are going to get some frustration out on the heavy bag.

Warmup: Three 2 minute rounds of jump rope

2 or 3 minute rounds

  1. Straight Punches
  2. Hooks & Uppercuts
  3. Speed Combinations (fast hands)
  4. Power Combinations (knockout)
  5. Street Fight (punches/kicks/knees/elbows)
  6. Jab/Cross/Jab/R Hook
  7. Jab/Cross/L Hook/BL RH/Cross
  8. Jab/Cross/FL RH/Cross/L Hook/Cross
  9. Jab/Jab/R Hook/L Hook/R Uppercut
  10. Jab/L Hook/Cross/Overhand Right
  11. Jab/Cross/Hook/R Elbow/Jab/Cross
  12. Jab/BL RH/Cross/FL RH

Take a break then:

  1. 50 Jabs
  2. 50 Crosses
  3. 40 Jab/Cross
  4. 30 Jab/Cross/Hook
  5. 20 Jab/Cross/Hook/Uppercut
  6. 10 Jab/Cross/Hook/Uppercut/Cross

Finish strong with:

  1. 25 BL RH
  2. 25 FL RH
  3. 10 BL RH (Low)/10 BL RH (High)
  4. 10 FL RH (Low)/10 FL RH (High)

Today’s Basement Boxing

Another week at our home gyms…another 12 round boxing workout.

Warm up

– 50 jumping jacks
– 40 lunges (alternating)
– 30 squats
– 20 situps
– 10 pushups

The Rounds

  1. Jab/Jab/Cross
  2. Jab/Cross/Left Uppercut/Left Hook
  3. Right Hook/Right Uppercut/Left Hook/Cross
  4. Jab/Jab/Right Hook/Left Hook/Right Uppercut
  5. Step Back/Right Uppercut/Left Hook/Cross/Step Forward/Cross/Hook/Uppercut
  6. Jab/Right Uppercut/Overhand Right/Left Hook
  7. Jab/Cross/Slip/Cross/Right Uppercut
  8. Jab/Overhand Right/Left Hook/Left Hook/Cross
  9. Cross/Left Hook/Jab/Jab/Right Uppercut
  10. Jab/Cross/Jab/Right Hook
  11. Jab/Cross/Hook/Slip/Left Hook/Left Uppercut/Overhand Right
  12. 20s Straight punches/10s off

Bag or no bag – focus on changing the timing and adding in movement whenever possible.

End of Week Boxing Workout

Format: 40 minutes straight (no breaks) in 2 minute increments

===============
FOCUS: Loose hands (do not make a tight fist/snap punches/relax neck/shoulders)
===============

1) Jab Only
2) Cross Only
3) Jab/Cross/Left Hook
4) Jab/Cross/Left Hook/ Right Uppercut
5) Straight punches 1 min; Uppercuts 1 min;

===============
FOCUS: Speed/fast hands
===============

6) Jab/Jab/Cross/Right Uppercut
7) Jab/Cross/Left Hook/Left Hook/Cross
8) Cross/Left Hook/Cross/Overhand Right
9) Jab/Right Uppercut/Left Hook/Cross
10) Alternate: Straight punches 30s;Uppercuts 30s;

===============
FOCUS: Move after the combination (try pivoting)
===============

11) Jab/Cross/Left Hook/Right Elbow/Jab
12) Jab/Left Hook/Cross/Right Uppercut
13) Jab/Right Uppercut/Left Hook/Cross
14) Jab/Left Hook/Right Hook/Cross
15) Straight punches 1 min; Uppercuts 1 min;

===============
FOCUS: Move with at least one of the punches
===============

16) Jab/Cross/Cross/Jab
17) Jab/Right Hook/Left Hook/Right Uppercut
18) Cross/Cross/Left Hook/Jab/Cross
19) Right Uppercut/Left Hook/Cross/Jab
20) Alternate: Straight punches 30s; Uppercuts 30s;

End strong with:
20 KB swings / 2 burpees
18 KB swings / 4 burpees
16 KB swings / 6 burpees
14 KB swings / 8 burpees
12 KB swings / 10 burpees
10 KB swings / 12 burpees
8 KB swings / 14 burpees
6 KB swings / 16 burpees
4 KB swings / 18 burpees
2 KB swings / 20 burpees

Today’s Workout: Progressions

Progression workouts are one of my favorite (especially with DVRT sandbags). They require control and flow through multiple movements. Each progression is done for reps and then in between the progressions I through in some core/cardio (20 seconds on 10/seconds off). This: burpee/pushup/row each arm/legs jump in/swing weights up to squat/press = 1 rep.

  1. Progression: burpee/pushup/row each arm/legs jump in/swing weights up to squat/press (20)
    Cardio/core: 20/10 (plank jacks/bicycle/shoulder touch/heal raises) 3x through
  2. Progression: lunge/curl/press (20) (10 on each leg)
    Cardio/core: 20/10 (mt climbers/full situps/inch worms/heal touches) 3x through
  3. Progression: high pull/burpee/clean/squat/press/snatch (20)
    Cardio/core: 20/10 (plank jacks/bicycle/shoulder touch/heal raises) 3x through
  4. Progression: lateral lunge with bicep curl/reverse lunge with lateral raise (20)
    Cardio/core: 20/10 (mt climbers/full situps/inch worms/heal touches) 3x through

2640 Punches – Let’s Go!

It has been a long week – so let’s get going!

Warm Up

Format: 30 seconds on/10 second break (2x through)

  1. Squats (squat/squat/squat pulse)
  2. Skaters
  3. Jumping jacks
  4. Lunge jabs (lunge forward with right leg, touch ground with left hand, after lunging back, throw a jab. Repeat non-stop)
  5. Lung crosses (lunge forward with left leg, touch ground with right hand, after lunging back, throw a jab. Repeat non-stop)

Counted Rounds Up and Down!

Format: Count out loud going through the combinations below (the number = how many reps).

Round 1: (750 punches)

  1. Jab 50
  2. Cross 50
  3. Jab / Cross 40
  4. Jab / Cross / Hook 30
  5. Jab / Cross / Hook / Uppercut 20
  6. Jab / Cross / Hook / Uppercut / Cross 10
  7. Jab / Cross / Hook / Uppercut 20
  8. Jab / Cross / Hook 30
  9. Jab / Cross / 40
  10. Cross 50
  11. Jab 50

Round 2: (760 punches)

  1. Left Hook 50
  2. Right Hook 50
  3. Left Hook / Right Hook 40
  4. Left Hook / Right Hook / Left Uppercut 30
  5. Left Hook / Right Hook / Left Uppercut / Right Uppercut 20
  6. Left Hook / Right Hook / Left Uppercut / Right Uppercut / Jab / Cross 10
  7. Left Hook / Right Hook / Left Uppercut / Right Uppercut 20
  8. Left Hook / Right Hook / Left Uppercut 30
  9. Left Hook / Right Hook 40
  10. Right Hook 50
  11. Left Hook 50

Round 3: (1130 punches)

  1. Double Jab 25
  2. Double Cross 25
  3. Jab / Cross / Jab / Cross 40
  4. Jab / Cross / Jab / Cross / Left Hook 30
  5. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut 20
  6. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut / Cross 10
  7. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut 20
  8. Jab / Cross / Jab / Cross / Left Hook 30
  9. Jab / Cross / Jab / Cross 40
  10. Double Cross 25
  11. Double Jab 25

Quarantine Boxing Continues…

Warm Up
——–
1) 50 Jumping Jacks
2) 40 Mt. Climbers
3) 30 lunges
4) 20 squats
5) 10 pushups

Format:
3 minute boxing rounds
45 second exercise between each boxing round
15 second break

Round 1:
———
First Minute: 1-1-2
Second Minute: Add step forward-1-2
Break exercise: jumping jacks

Round 2:
———
First Minute: 1-2-5-2
Second Minute: Add step backwards-1
Break exercise: situps

Round 3:
———
First Minute: 1-4-3-2
Second Minute: Add slip right-2-3
Break exercise: lunges (forward/back)

Round 4:
———
All minutes: 30/30/30 (speed/technique/power)
Break exercise: plie squats

Round 5:
———
First Minute: 1-3-2-4
Second Minute: Add slip right-slip left-duck right-2
Break exercise: jumping jacks

Round 6:
———
First Minute: 1-2-3-2
Second Minute: Add overhand right-1 (jab out)
Break exercise: plank

Round 7:
———
All minutes: non-stop punches
Break exercise: lunges (lateral)

Round 8:
———
All minutes: knee-kick-squat
Break exercise: heal touches