Burpees, Squat Jumps, and Shadow Boxing

Today’s workout is inspired by something I got from Brute Force with a touch of me.

The workout: 20 minutes EMOM (every minute on the minute).

Set a timer for 20 minutes.

Each minute – do 5 squat jumps and 5 burpees. With the remaining time – shadow box. When each new minute starts – repeat. 5 squat jumps, 5 burpees, shadow boxing.

No breaks!

Thursday Boxing Workout (Bag)

One of my favorites today is what I would call a counting workout. I call out a combo – and the number of times to throw it and then we hit the bag on my count. Set the clock for 40 minutes and no breaks. Depending on your pace you may need to add or remove some of the following:

Right-handed person: Front arm = left arm
Left-handed person: Back arm = right arm

Jab = 1
Cross = 2
Front arm hook = 3
Back arm hook = 4
Front arm uppercut = 5
Back arm uppercut = 6

  1. 50: 1 (single jab)
  2. 50: 2 (single cross)
  3. 40: 1-2 (jab/cross)
  4. 30: 1-2-3 (jab/cross/hook)
  5. 20: 1-2-3-6 (jab/cross/hook/uppercut)
  6. 10: 1-2-3-6 squat
  1. 40: 1-3 (jab/hook)
  2. 40: 2-4 (cross/hook)
  3. 30: 1-2 (jab/jab/uppercut)
  4. 30: 2-2-5 (cross/cross/uppercut)
  5. 20: 1-1-2-3-6 (jab/jab/cross/hook/uppercut)
  6. 20: 1-2-2-4-5 (jab/cross/cross/hook/uppercut)
  1. 50: 6-3 (uppercut/hook)
  2. 40: 6-3-2 (uppercut/hook/cross)
  3. 30: 6-3-2-2 (uppercut/hook/cross/cross)
  4. 20: 6-3-2-2-duck-front-hook-4(uppercut/hook/cross/cross/duck-front-hook/hook)
  5. 10: 6-3-2-2-duck-front-hook-4-sprawl(uppercut/hook/cross/cross/duck-front-hook/hook/sprawl)
  1. 30: 1-1-2 (jab/jab/cross)
  2. 30: 1-1-2-1 (jab/jab/cross/jab)
  3. 20: 1-1-2-1-6 (jab/jab/cross/jab/uppercut)
  4. 20: 1-1-2-1-6 (jab/jab/cross/jab/uppercut)
  5. 10: 1-1-2-3-6-3 (jab/jab/cross/hook/uppercut/hook)
  6. 10: 1-1-2-3-6-3 pushup (jab/jab/cross/hook/uppercut/hook/pushup)

No Equipment/Excuses Workout

Today’s workout comes from https://bruteforcetraining.com/ and is called the BalboaJack3D. No equipment or excuses needed.

Complete the following for time:

10-9-8-7-6-5-4-3-2-1
Burpees

20-18-16-14-12-10-8-6-4-2
Dips

30-27-24-21-18-15-12-9-6-3
Sit-Ups or Abs of choice

Format of this one goes like this… 10 Burpees, 20 Dips, 30 sit-ups, or abs of choice. The 9, 18, 27.

Spring 2018 Playlist

While at the gym or teaching boxing – I like to make sure I not only put together a custom workout – but also a custom playlist to showcase my latest favorites. Here is my Spring 2018 playlist:

  1. Empyrean (Extended Mix) – Daun Giventi
  2. Bend Ova (feat. Tyga) – Lil Jon
  3. ALL THE TIME (TOVE LO FLIP) – Keys N Krates
  4. The Rhythm Of The Night (R.B.X. Euro Mix) – Corona
  5. Automatic (Marc Stout & Scott Svejda Remix) – ZHU & AlunaGeorge
  6. Don’t You (Forget About Me) – Simple Minds
  7. Cheap Thrills ft. Sean Paul (Henry Fong x MEGAMAOR Remix) – Sia
  8. My Cloud – Grabbitz
  9. OMG (feat. will.i.am) – Usher
  10. Broken – Paul Oakenfold
  11. Boneless – Steve Aoki, Chris Lake & Tujamo
  12. 4 Minutes (feat. Justin Timberlake & Timbaland) [Peter Saves New York Edit] – Madonna
  13. Missing (Todd Terry Club Mix) – Everything But The Girl
  14. Good Vibes (Original Mix) – Kryder, The Wulf
  15. New Rules – Dua Lipa
  16. This Girl (feat. Eva Simons & T.I.) – Stafford Brothers
  17. What It Feels Like For a Girl (Above & Beyond 12″ Club Mix) – Madonna

I like to add a little new (My Cloud, Broken) with a few of my all time favorites (ALL THE TIME (TOVE LO FLIP), Good Vibes (Original Mix), with some songs that have stayed with me over the years (The Rhythm Of The Night (R.B.X. Euro Mix), Don’t You (Forget About Me). Regardless – if you are looking for something a little different – this is a good one.

Today’s Workout

Each Friday – I try to push myself a bit and do a different workout.

Today – I did 2 rounds of this:
http://www.menshealth.com/workout/kettlebell-calorie-incinerator along with 4 battle rope stations – each for 30 seconds on/10 off x2 (two times at each station).

In between the two rounds I then did a set of 20 goblet squats holding a 17lb kettle bell, at the bottom of the squat, extend the kettle bell all the way down so your arms are straight. Keep it there as you go back up in the squat, then do a bicep curl (that is one set) Do 20 in total. After that, I grabbed the next heaviest kettle bell and did tricep extensions.

To wrap it up – a few minutes of running, then stretching.