Category: 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.

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

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

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

Another Thursday – another at home boxing class.

Warm Up

3 Minute Rounds (if there is an “add” – do that at the minute marks)
Goal: Make sure the last move in your combo is not the punch – it is some sort of movement after the punch.

What I would really like: non-stop movement for 3 minutes. Little movements go a long way.

What I am working on (as should you): Mixing up how you hold your hands. Whip some punches out with loose hands until the snap at the end. Work to see if this helps your speed.

1) Jab/Cross/Hook
— Add Cross
— Add Hook
Focus on: mixing up tempo/moving with one of the punches)

2) Jab/Cross (Body)/L Hook/Cross (Head)
— Add Slip R/Duck L
— Add L Hook
Focus on: really extending that first cross while really turning those hips)

3) Left Hand Only
Focus on: keeping that right hand high/glued to your face. Pick your shots. Play with timing.

4) Non-stop punches
Focus on: endurance. Mind over matter.

5) Right Hand Only
Focus on: keeping that left hand high/glued to your face. Work on small steps each direction after the combos)

6) Jab/Jab/Cross
— Add Right Hook
— Add Jab
Focus on: getting that first jab back fast. Work on jab to the body too.

7) Cross/Hook/Cross
— Add Duck R
— Add R Uppercut
Focus on: fast ducks and setting up that killer right uppercut.

8) Jab/Cross/Jab/Cross
— Add Step L/L Hook
— Add Step R/ R Uppercut
Focus on: small steps to get out of the center. You only need to move a little more than width of a boxing glove. Just get your head out of the center.

No need for any boxing equipment, just another good one brought to you by Nate Bowers!

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)