Box To The Beat [Competition Entry]

This workout is an entry in our annual Bootcamp Ideas competition from Laura Gill.

Workout type: High Intensity, Fun

Length: 60 minutes

Equipment needed: Focus Pads & Gloves, Under Gloves, Music

Box To The Beat

Warm Up

Range of Movement Exercises – 4 minutes
Then Shadow Box – 6 minutes

Workout

Workout starts with a music challenge for the first half of the team, the second half will do their challenge later. Pair up with approximately equal height and fitness levels where possible.

Music Challenge for first half of team:

Song: Beyonce – Run The World
Box: Jab Cross combo
Challenge: Every time the word “girls” is sung everyone must complete 1 Squat/Squat Jump

3 Person Circuit:

ROUND ONE

Pads
Boxer – Jab, Jab, Cross Combo
Timer – 20 Burpees, 20 Lunges, 40 Mountain Climbers
Rotate positions until each person has done all 3 stations.

ROUND TWO

Pads – Squat hold
Boxer – Static Squat Unders
Timer – 15 Burpees, 15 Lunges, 20 Mountain Climbers
Rotate positions until each person has done all 3 stations.

ROUND THREE

Pads
Boxer – Overhead box
Timer – 10 Burpees, 10 Lunges, 10 Mountain Climbers
Rotate positions until each person has done all 3 stations.

2nd 3 Person Circuit:

Pads
Gloves – Static Situp Jab Cross Box
Timer- 1 minute Plank
Rotate positions until each person has done all 3 stations. Round 2 decrease Plank to 45seconds and Round 3 to 30 second Plank

Music Challenge for second half of team:

Song: Beyonce – Single Ladies
Box: Jab Cross Combo
Challenge: Everytime the word “ring” is sung everyone must complete 1 Burpee and everytime the word “Single” is sung everyone must complete 1 Surf Start.

Tabata Finisher:

Song 1: Macklemore & Ryan Lewis – Can’t Hold Us
Song 2: Timmy Trumpet – Freaks
Make a circle with pad holders on the inside and boxers on the outside. Boxers must Speed Box as fast as they can for 20 seconds, they then have 10 seconds to move on to the next pad holder. Repeat until back to original partners and swap over.

Cool Down and Stretch

About Laura

I am a PT, wife and mum of 1 with another due soon. My business is RAW Outdoor Fitness and I named it as such because I don’t believe health and fitness needs to be over-complicated. My philosophy is “Exercise, so you can have your cake and eat it too.”

###

This workout is part of our 2015 Bootcamp Workout Competition. Check out the awesome prizes up for grabs and find out more here.

Otherwise sign up to the mailing list below to get access to all of the competition entries and cast your vote.