Providing different workouts each week can be tough. Sometimes you need to pull something out that is completely new. It’s not the kind of workout you can do all of the time, but it provides a nice change to your usual style. This choose your own adventure style workout is one of those.
Choose Your Own Adventure Boxing Workout
Goals: Cardiovascular Endurace, Strength
Duration: 1 hour
Equipment: Focus pads, Boxing gloves, Mats
This class is designed to consolidate previous work done with a group of bootcampers on checks, punt kicks and push kicks along with regular boxing technique.
Warm Up
Cover the 6 basic punches (jab, cross, left hook, right hook, left uppercut, right uppercut) and checks. Move into punt (snap) kicks and push kicks. Finish with coordinated shadow boxing.
Class Concept
Clients must pick a number between one and ten. You can have them do this by getting some cards marked 1 to 10 (one suit of a deck of cards will do, face cards can be wild) or you can simply have them pick a number off the top of their head.
Each number corresponds to a drill. Keep picking numbers until it’s time to stretch.
Drills
Feel free to use these drills below or other boxing drills from the archives.
One
- 50 uppercuts
- 50 Straight punches
- 50 Seated upwards punches
Two – Core!
30-45 seconds on each:
- Plank
- Side plank dips
- Leg levers
- Oblique crunch
- Super crunch
- Knee tucks
Three – Lunges
Puncher walking lunges 5 metres and perform 5 pushups. They then lunge back and complete the following punches:
50 straight, 50 hooks
Four – Kicking
- 20 straight punches
- 10 left punts
- 10 right punts
Five – Shove war
Have clients pair up and try to push each other away. One person resists while the other tries to move them. 30 secs each.
Six
- Jogging push kicks
- Mountain climbers
30 secs each for 2 mins
Seven
Ninja getup (this, without the jump) and punch 50 straight – 2 mins
Eight – Mini circuit
1 min each
- Plank side jumps
- Kicking squats
- MB burpee slams
- Suicide pushups
- 180 touch jumps
Nine
Perfom each drill for 30 secs – 100 punches at the end
- Jab
- J, Cross
- J,J, Cross
- J,J, Cross, hook
- J,J Cross, Hook, Upper
Finish with 100 straight punches
Ten – Mini circuit
Bag work keeps time. Keep rotating for 3 minutes.
- Bag work
- Jump squats
- Push ups
- Plank
Stretch
Thanks to Zoe for sharing that workout with us.
Original image: ‘Playingwithbrushes’
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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.
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