Boxing is a great way to keep your workouts fresh and interesting. I try to include boxing once every 5 or 6 workouts. This workout is designed for a group that consists all or mostly of people who have never boxed before. Take the time to correct technique now before bad habits are built. Focus on 3 things with your clients to start:
- Make sure feet are in the correct position.
- Make sure boxers are keeping their gloves up.
- Make sure pad holders are catching their partners punches correctly.
Goals: Boxing Technique
Duration: 1 hour
Equipment:
Boxing gloves, Focus pads, mats
Warm Up
400m jog
Boxing gear pick up
- In pairs, one partner runs out at a time and grabs one piece of equipment until each pair has white inner gloves, a pair of gloves and a pair of pads. Early finishers are to isometric squat.
Warm up boxing
10 punches of: high jab/cross, mid jab/cross, hooks, upper cuts and low jab/cross punches.
Conditioning
Remember to switch pads and gloves regularly.
Punch and side step:
- All pad holders start in high jab/cross position.
- Boxers perform 20 punches and then side step to the next pad holder.
- Repeat through until original boxers and pad holders are together again.
- Change punch to mid, then hooks, upper cuts and low punches.
Punch and push:
- Perform 2 punches (a jab and a cross) then shove the pad holder backwards.
- Repeat with 4 punches, then 6, 8, 10 and then back down to 2.
Punch and side step:
- Pad holders start in all different positions.
- Boxers perform 20 punches and then side step to the next pad holder.
- Repeat through until every boxer has been with every pad holder 3 times.
High knees onto mits:
- Have partners perform X number of high knees into pads and then move around.
- Have the pad holder call out a number between one and 20 for ‘X’.
Punch and run:
- Pretty self explanatory. Perform a punch (set number or combo), then both run to a cone around 25m away and back.
Punch and pushup:
- Perform 2 punches (a jab and a cross) then both perform 2 pushups.
- Repeat with 4 punches (and 4 pushes), then 6, 8, 10 and then back down to 2.
Cooldown
- V-situps
- Side plank w elbow touch to mat
- Crunches
400m jog
Stretch
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Image: bfurnace
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
Such an amazing website 🙂 u guys kill my clients every session I use !!!
Amazing
Thanks Amy. I’m glad we can be an assistance in the killing of clients 🙂