Boxing/Body Weight Workout


This is a non-stop workout that you will definitely feel the following day. Those 30 seconds holds are the real day.

The Warm Up

20 seconds on/10 seconds off (2x at each)

  • Jumping Jacks
  • Squats
  • Lunges
  • Toy Soldiers
  • Arm Circles /Shoulder Rolls

The Workout

In this workout you will perform an exercise for 30 seconds, a hold of that exercise, and then 2:20 minutes of boxing. (Each “round” will bed up being 3:20)
Set the timer for 30 seconds work, 30 seconds rest, 2:20 recover. 1 cycle/8 tabatas.

Round 1
Exercise: Squats/Squat Hold
Boxing: 1-2-1-2-6-3-2

Round 2
Exercise:Push-Ups/Low Plank Hold
Boxing: 6-3-2-Move-2-2-3

Round 3
Exercise: Static Lunge Right/Static Lunge Right Hold
Boxing: 1-2-4-3-2-Move-3-2

Round 4
Exercise: Bicep Curl/Bicep Curl Hold
Boxing: 1-2-3-Duck/4-3-2

Round 5
Exercise: Tricep Dips/ Tricep Dip Hold
Boxing: 1-2-2-Duck/3-2-1-2

Round 6
Exercise: Static Lunge Left/Static Lunge Left Hold
Boxing: 4-6-3-2-1-2-1-2

Round 7
Exercise:Lateral Raise/Lateral Hold
Boxing: 3-5-4-1-2-1-2

Round 8
Exercise: Full Sit Ups/Hollow Hold
Boxing: 1-1-2-4-4-5

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