This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Hayley Warner.

Box Till You Drop (Shadow Boxing)

Drill Length: 24 mins

Drill Category: this can be done online or face to face as a shadow boxing class.

Drill Description:
Ensure you warm up all joints and major muscle groups. Include a short cardio section in your warm up to raise the heart rate.

This workout is intended as a shadow boxing/bodyweight workout. It burns between 200-300 cals in the 24 minutes for a small female. So calorie burn potential is higher.

Round 1:

30 seconds on for each punch, for a total of 3 minutes. No rest between punches.

• Jab
• Cross
• Fast in front
• Left knee
• Right knee
• High knees (running)

Rest for 1 minute

Round 2:

1 minute work with 20 second rest between each punch combo. A total of 5 minutes work.

• Jab, Cross, Upper, Hook
• Jab, Cross, Upper
• Jab, Cross
• Jab
• Cross

Rest for 45 seconds

Round 3:

2 minutes work on each punch with 30 seconds rest between. A total of 7 and a half minutes work.

• Get down to knees stand up to Jab Cross
• Squat and punch
• Sit and punch

Rest for one minute.

Round 4:

3 mins total work with no rest.

• 10 uppers …1 get up (get down onto the belly and stand up)
• 20 uppers …2 get ups
• 30 uppers…3 get ups
• 40 uppers…4 get ups.
• Continue up to 100 uppers and 10 get ups up to 3 minutes.

You are done!!!

About the entrant:

Hayley Warner is the owner and head trainer at Believe In Health and Fitness an outdoor women’s bootcamp in Central QLD Australia. Believe in Health and Fitness has been operating since 2015 and has built up from 30 ladies to over 130 ladies.

Website: www.believeinhealthandfitness.com

Facebook: www.facebook.com/believeinhealthandfitness

View all 2020 competition entries.

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