I thought I would try something a bit different with my campers last week. Normally I do intervals when we do boxing but this time I decided I would let them loose at a self paced circuit.
*I got very creative with the name 🙂
Type: Boxing, Circuit
Duration: 45 minutes
Equipment: Boxing Gloves, Kick Pads, Sand Bag, Heavy Bag
Shadow boxing using some of the drills below.
Set up the following eight stations in a large circuit. Clients are to complete the circuit in order at their own pace (they will need to be in pairs).
I had intended for my class to do the circuit twice, but we only ended up getting through it once due to some overestimating on my part. If you want your group to do 2 rounds read my suggestions below each station.
1 – Punch Ladder and Squat Thrust Combo
Boxer does 20 jab-crosses. Both boxer and pad holder do 2 squat thrusts (burpee without the jump and push up). Boxer does 18 jab-crosses. Both do 2 squat thrusts. Boxer does 16 jab-crosses and so on until the final round of 2 jab-crosses.
To speed this one up go down by 4 punches each set instead of 2.
2 – Ground and Pound
Straddle (mount?) a heavy bag lying on the ground and do 100 punches. Partners take it in turns to complete (one rests, one punches).
Do 50 reps to speed this one up.
3 – Squat Station
10x Squat Jumps followed 10x (each side) Sandbag to Shoulders (squat down and lift sandbag off ground to one shoulder, place back on the ground and repeat). The pair completes this station together.
Do just 5 reps of each exercise each round to speed up.
4 – Boxer’s Shuttle
Set up two cones 10 metres apart, lets call them cone A and cone B. The pair start at cone A with the boxer doing 20 uppercuts. Then the boxer runs from cone A to cone B, back to cone A and then finishes on cone B. Meanwhile the pad holder just trots over to cone B and waits for the boxer. Repeat for a total of 6 times and then swap pads and gloves.
To speed up just do 3 rounds each.
5 – Punch Ladder and Push Up Combo
Boxer does 2 jab-crosses. Both boxer and pad holder do 2 push ups. Boxer does 4 jab-crosses. Both do 2 push ups. Boxer does 6 jab-crosses and so on until the final round of 20 jab-crosses.
To speed this one up go up by 4 punches each set instead of 2.
6 – Kick Me
Set up a couple of kick pads at this station. Partner A does 10x front kicks (each side) and 10x knees (each side). Repeat 2 more times for a total or 3 times. Swap and repeat for partner B.
To speed up just do one round each.
7 – Core station
10x side plank high 5’s (each side) and 10x partner plank low 5’s. Repeat for a total of 3 times.
To speed up just do one round each.
8 – Box and Push
Set up two cones 10 metres apart (cone A and cone B). The boxer does 4 hard jab-crosses immediately followed by 4 fast jab-crosses. Then the boxer pushes pad holder from cone A to cone B. Repeat again at cone B for total of 4 sets. Swap pads and repeat.
To speed up just do two rounds each.
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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.
Sarah Gahagan says
This looks like a great workout…if I had gloves and pads! Do you recommend a certain website/product that’s relatively inexpensive to purchase boxing equipment? How many sets do you have? Ok, last question: what are the sizes of your sandbags? I’d like to make some for my boot camp, but I’m not sure how big I should go. Suggestions welcome…thanks! 🙂
I have various sets accumulated over the past few years. For quality I recommend (in Australia where I am) the Punch Equipment stuff, its expensive but can take a lot of beating without the stitching coming apart. Down to the other extreme where I have some gloves from ALDI which are fine for occasional boxing at bootcamp. But the focus pads on these don’t last too well so I will probably end up replacing them with more expensive stuff.
I was just asking Garry the other day about sandbags as he uses them a lot in his new ebook. He says he keeps around 20 inners with 5kg in them. Then he fills the outer bags with different amounts for different strength levels.
I just have one sandbag so I use 3x 10kg inners and get clients to just lift these.
Hope that helps,