This workout is thanks to Lauren Brennen of New Heights Fitness in Ferntree Gully, Victoria (original post).
If you run boxing workouts, then you know that awesome feeling of having even numbers in your class.
It makes planning and running the session so much easier. And it means you can observe and train the whole group, rather than having to jump on a pair of pads yourself.
So what do you do when that extra person rocks up?
This week’s workout could be one that you keep up your sleeve for just such an occasion. It requires your campers to be in groups of three.
One holds pads, one punches pads, other does a timekeeper exercise. Using MMA style gloves means there are many more options of exercises (eg. holding balls, battle ropes, kettlebells, etc.)
Note on MMA gloves and wrists: Tell them your clients you’re doing “fitness boxing” so we aren’t smashing the pads, it’s more about technique and speed. Also don’t allow pad holder to “hit” them back. Of course full gloves are a better option but give less freedom which this workout needs.
Boxing In Threes
Time: 30 minutes
Each round is 2mins (swap pad holder) and this will be performed 3 times, so each person holds the pads once and works twice in the 6mins.
So first exercise (punching) works hard until their partner completes the time keeper exercise. The pad holder and ‘exerciser’ swap immediately and repeat for 2mins.
Round 1: Uppercuts + 5m Bearcrawl MB push one way, broad jump MB slam back.
Round 2: Single Arm Punch + Gorillas (up and back twice) – swap arms after first gorilla pass.
Round 3: Kneeling Double High Punch + Kettlebell single arm swing x10.
Round 4: Crunch & Punch + Battle rope Double Slam with x10 Sumo Squat.
Round 5: Punch + Bosu stand to crunch x10
Hope this helps you with a session this week and your members love it.
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