Here is a great 40 minute boxing workout plus bodyweight exercises to burn some calories and stress.
Format
Two minutes of work time for the boxing rounds, one minute of bodyweight exercise, twenty seconds of break before the next boxing round starts. Twelve Total rounds. You can either use gloves/heavy bag or pick up some light weights and shadow box for the the boxing rounds.
The Rounds
* Note – I have written these out for an orthodox stance.
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Boxing: Jab/Jab/Cross
Bodyweight: Jumping Jacks -
Boxing: Cross/Left Hook/Cross/Left Uppercut
Bodyweight: Squats -
Boxing: Jab/Cross/Jab/Step Right/Right Uppercut/Left Hook
Bodyweight: Skiers -
Boxing: Jab/Cross/Hook/Overhand Right/Step Left/Left Hook/Cross
Bodyweight: Lunges -
Boxing: Jab/Cross/Right Hook/Left Uppercut
Bodyweight: Situps -
Boxing: Jab/Cross/Left Hook/Cross
Bodyweight: Surrenders -
Boxing: Jab/Cross/Right Hook/Jab Out
Bodyweight: Jumping Jacks -
Boxing: Jab/Cross/Left Uppercut/Right Uppercut
Bodyweight: Squats -
Boxing: Jab/Left Hook/Cross/Right Hook
Bodyweight: Skiers -
Boxing: Jab/Cross/Jab/Slip /Right Uppercut/Jab Out
Bodyweight: Lunges - Boxing: Jab/Cross/Jab/Cross/Slip ->/Duck Bodyweight: Situps
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Boxing: 4 straight punches/3s of movement/repear
Bodyweight: Surrenders
