Bootcamp Boxing Workouts

FOR
PERSONAL
TRAINERS
BOOTCAMP BOXING WORKOUTS
FOR PERSONAL TRAINERS
© Copyright: Garry Robinson

Published: August 2014
Publisher: Kaizen Outdoor Fitness
The right of Garry Robinson to be identified as author of this Work has been asserted by him in
accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.
All rights reserved. No part of this publication may be reproduced, stored in retrieval system, copied
in any form or by any means, electronic, mechanical, photocopying, recording or otherwise
transmitted without written permission from the author.
You must not circulate this book in any format.

BOOTCAMP BOXING WORKOUT #1
ROUND 1 [6 mins] ROUND 2 [6 mins] ROUND 5 [5-6 mins]
Mini-Circuit with Shadow Boxing Combo Complex Round Boxing Suicide Runs
3 rounds of 3x Jab - Cross - L Hook Set out 5 cones about 3m to 5m apart.
Jab - Cross - R Upper Padholders remain in a line at the first
30s Jab - Cross - Switch 180o
cone. Each cone corresponds to a
3x Power Jacks different combo. The drill consists of
30s Mountain Climbers COMBO 4
boxers doing “suicide drills”:-
30s Duck - L Hook - Duck - R Hook
The boxer runs to the nearest cone and
30s Knee Pushups (fast) COMBO 3
back and then executes the combo
associated with that cone. They then run
out to the next cone and back and do the
combo for that cone. COMBO 2
ROUND 3 [12 mins] ROUND 4 [12 mins]
To complete the round, both the boxer
Thrash Round Thrash Round and padholder must do a total of 8
COMBO 1
suicide runs between them. They can
30s Ride the bike } repeat 2mins Jab - Cross - L Hook - L Hook
choose to either take turns in swapping
30s Jab - Cross - Jab - Cross } Jab - Cross - R Hook - R Hook
roles each time or by doing 2 or 4 in a
30s Ride the bike } repeat 1min AMRAP: Pushups row.
30s Jab - Jab - Jab - R Hook }
2mins Jab - Cross - L Upper COMBO 1 - 10 Straight Punches
30s Ride the bike } repeat Jab - Cross - R Upper
30s Straight Punches: } COMBO 2 - 10 Interweaving Hooks
1min AMRAP: Pushups
4 hard + 4 Fast COMBO 3 - 10 Interweaving Uppers
COMBO 4 - 10 Interweaving Low Wide Hooks
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders

Easy Punch Routine Complex Round
10 straight punches + run to a cone 1 pushups run back to pad holder

ROUND 2 [12 mins]
Fight or Stay Down 40 straight punches + run to a cone 4 pushups run back to pad holder
In pairs using pads 50 straight punches + run to a cone 5 pushups run back to pad holder
Combo to use for ‘Fight’: Jab - Jab - Cross 10 straight uppers + run to a cone 1 burpees run back to pad holder
20 straight uppers + run to a cone 2 burpees run back to pad holder
ROUND 3 [12 mins]
Star Drill
Assign combos to pad holders as follows ROUND 5 [8 mins] A
1. Jab - Jab - R Upper Diamond Race
2. Jab - Cross - L Hook - R Hook Station A - Interweaving Uppercuts
3. Jab - Duck - Cross 10-12-14-16-18-20-18-16-14-12-10
Boxers do combo 3x at each padholder before Station B - High Knees (Into pads held at waist height) 20m
running to the centre and then out to the next 10-12-14-16-18-20-18-16-14-12-10
padholder for a different combo.

Footwork Mini-Circuit 6 Station Circuit 1 2 3
3 Rounds
1. Agility Ladder
2. Skipping 6 5 4
3. Ins & Outs
5s - 10s change-overs
1 minute on each station 1 4 interweaving hooks + duck
2 Skipping / Fast Feet + Sprawl

ROUND 2 [6 mins]
3 4 interweaving uppercuts + duck
Deck of Cards (Remove picture cards)
4 Skipping / 5 broad jumps forward, run backwards
Hearts = Consecutive Jabs
Diamonds = Consecutive Crosses 5 4 interweaving straight punches + duck
Clubs = Interweaving Hooks
Spades = Interweaving Uppercuts 6 Skipping / 5 side-steps (R) + Burpee
5 side-steps (L) + Burpee

ROUND 1 [6 mins] ROUND 2 [6 mins] ROUND 3 [12 mins]
Mini-Circuit with Shadow Boxing Combo Round Zig-Zag
3 rounds of Jab - Jab - Cross Line up padholders as shown in the
Jab - Jab - Hook diagram. Space them 3m apart.
30s 3 side-steps (L) + 3 straight punches
Jab - Jab - Upper Boxers start by lining up in front of the
3 side-steps (R) + 3 straight punches
first padholder as shown.
30s Roaming Plank
3 combos in quick succession. The first boxer shuffles up to the first
30s Semi-Lunge Jumps Then padholder moves 1 step to the front, side or padholder in the line (remember: ‘step &
30s Glute Bridges back or rotates 90o then boxer goes in again. slide’) and executes the sequence of
punches from an orthodox stance. He
then shuffles in southpaw stance to the
next padholder and executes the same
ROUND 4 [12 mins] ROUND 5 [10 mins] sequence as southpaw.
Combo Round Crunch & Punch This continues alternating orthodox and
3x Jab - Cross - L Hook Double “Dragon” Punches southpaw until they reach the end of the
line, at which point they must sprint back
Padholder lies down, boxer does 3 lateral jumpovers to the start.
the prone padholder. Tuck knees up to chest on jump.
Beginners - 60 reps
(A) Orth. Jab - R Hook - L Hook
Intermediates - 80 reps
S.Paw. Jab - L Hook - R Hook
Second time through, add a Cross to the combo.
Advanced - 100 reps
(B) Orth. Jab - Cross - L Upper
S.Paw. Jab - Cross - R Upper

A) Core Activator Combo Round Shuttle Shuffle
Punch Accumulator
Progress through the movements at increasing intensity (A)
Move sideways, forwards and backwards from plank
0’00” L Hook - Cross 3 x Jab - Jab - R Upper - L Upper
Inchworm up to downward facing dog and back
1’00” L Hook - Cross - L Hook 3 x shuttle sprints for boxer
B) Walking Punches 1 x jog across for padholder
2’00” L Hook - Cross - L Hook - Cross
Teaching the ‘Step & Slide’ technique 15m

(B)
10 x interweaving hooks
ROUND 2 [10 mins] ROUND 4 [6 mins] 1 x bear crawl for boxer
Congo Line Complex Round 1 x jog across for padholder
Second time through, do a sprawl just before change. 10 straight punches + 1 mule kick
20 straight punches + 2 mule kicks
Third time through, do 2 sprawls just before change 30 straight punches + 3 mule kicks

A) Footwork Drill - The Square Tri-Boxing
B) Easy Punch Routine ROUND 1
C) The Square + Easy Punch Routine
Pads Gloves Strength Ladder
- Jab - Cross - Upper Kettlebell Turkish Get Ups

3 x Boxer Shuffle to change stance
ROUND 2 [8 mins]
Circle of Mayhem ROUND 2
A) 10 straight punches Pads Gloves Strength Ladder
B) 10 interweaving hooks
- Jab - Cross - L Hook - L Hook Kettlebell One-Arm Swing + High Pull
Jab - Cross - R Hook - R Hook
ROUND 3
- 0’00” Jab - Jab - Cross Kettlebell ‘uneven’ pushups

1’30” Jab - Jab - Cross - Jab - Cross Full range, armpit touching the ground

ROUND 1 [10 mins] ROUND 3 [6 mins] ROUND 6 [8-10 mins]
Mini-Circuit Combo Round Boxing Suicide Runs
Jab - Duck - Jab Cross
6 rounds of :
60 Jump Rope Skips
6 Situps 10m COMBO 4 - 20 above head punches
6 Shuttles between 2 cones @ 10m apart
ROUND 4 [6 mins]
Combo Round with “Secret Weapon” COMBO 3 - 20 punches from plank position
ROUND 2 [6 mins] Jab - Jab - Cross
Secret Weapon COMBO 2 - 20 low, wide punches

Running Clock
10 interweaving hooks
0’00 Interweaving Straight punches
0’20 Run 20m out + 1 burpee + Run 20m back COMBO 1 - 20 straight punches
0’40 Duck - L Hook, Duck - R Hook (repeat)
1’00 Run 20m out + 1 burpee + Run 20m back
To complete the round, both the boxer and
ROUND 5 [6 mins]
pad holder must do a total of 8 suicide runs
Combo Round with “Punch Accumulator” between them. They can choose to either
1’20 Interweaving Straight punches
take turns in swapping roles each time or by
1’40 Run 20m out + 1 burpee + Run 20m back Cross - L Upper
doing 2 or 4 in a row.
2’00 Duck - L Hook, Duck - R Hook (repeat) Cross - L Upper + Cross
2’20 Run 20m out + 1 burpee + Run 20m back
Cross - L Upper - Cross + L Hook

Skill : Step & Slide Complex Round Jump & Punch
Drill : The Square / Ring-Around
Cross x 10 + 40 fast interweaving hooks Place 2 cones about 10m to 15m apart.
Cross x 10 + 30 fast interweaving hooks Boxers line up behind one cone and the
SHADOW BOXING
Cross x 10 + 20 fast interweaving hooks padholders behind the other.
A) Step & Slide
Cross x 10 + 10 fast interweaving hooks
B) 30s of combos at each corner: Boxers make their way over the
10m - 15m
Jab - Jab - Cross padholders via a series of broad jumps.
Jab x 10 + 10 fast uppercuts
4 x interweaving uppercuts Try to bridge the distance with as few
Jab - Jab - Switch 180o to change stance jumps as possible.
Duck - L Hook - R Hook (Low, Wide Hooks) When they reach the padholder, they
commence a series of straight punches.
The number of punches is ten times the
ROUND 2 [8 mins] ROUND 5 [6 mins] number of jumps it takes to reach the
Easy Punch Routine Complex Round other side.
In pairs, with pads & gloves 2 Straight Punches + Sprawl For example, if the boxer makes it in 5
4 Straight Punches + Sprawl jumps, then it is 50 punches.
1. Jab (L) – Jab (L)*
2. Jab (L) – Hook (L)* 6 Straight Punches + Sprawl Boxer runs back to the start and repeats
3. Jab (L) – Upper (L)* 8 Straight Punches + Sprawl
the exercise.
4. Jab (L) – Cross (R)* 10 Straight Punches + Sprawl
5. Jab (L) – Hook (R)* 12 Straight Punches + Sprawl
6. Jab (L) – Upper (R)* 14 Straight Punches + Sprawl
*
Reverse (L) and (R) for southpaw boxers 16 Straight Punches + Sprawl
18 Straight Punches + Sprawl
20 Straight Punches + Sprawl

Numbers Drill Numbers Drill Unders & Overs Race
SHADOW BOXING In pairs, with pads and gloves Place 2 cones about 40m to 50m apart.
“1” = jab
Divide group into teams of 3-4
“2” = Cross
“3” = Jab, Cross, Hook The team assumes pushup positions in a
“4” = Jab, Cross, Hook, Uppercut ROUND 4 [6 mins]
line about 1m apart. 40m - 50m
String together numbers such as “1 then a 2”, “1 Numbers Drill
The person closest to the start line crawls
then a 3” or even “1 and a 2 and a 4”. In pairs, with pads and gloves under the person next to them, then jumps
over the person next to them and
Move around, ‘dancing’ on toes between combos.
assumes the pushup position again.
ROUND 5 [8 mins] This brings the team 1 step closer to the

ROUND 2 [8 mins] finish line.
Circle of Mayhem
Shuttle Shuffle This repeats until the whole team has
A) 4 Straight Punches + 4 Uppers
Cone 1 : 3 x Jab - Jab - R Hook undered and overed their way to the finish
B) 2 x Jab - Cross - L Hook - R Hook
Cone 2 : 3 x Pushup line.
Cone 1 : 3 x Jab - Jab - R Upper 5m First team to finish wins.

Cone 2 : 3 x Situp Last team to finish gets the biggest cheer.
Repeat

Mini-Circuit Crossover Tabata
3 rounds of Set out cones about 50m apart to make a large square.
Pad holder (10s) Boxer (20s)
30s Ride The Bike (High Knees, Punching Out) Boxer and padholder head off running around the square in
opposite directions. Padholder can jog or walk, boxer must Run to a cone 10m Repeat for 20s:
30s Horse Stance away and back
run.
6 straight punches
30s Fast Feet + Sprawl 6 high knees
Each time they meet / cross over, the boxer hits out the
30s Reverse Lunges boxing complex below.
Swap roles half way through.
Complex:
4 x Jab - Cross
Gimme 4! 6 x High Knees Tabata
8 x Interweaving Hooks 50m
ROUND1 - 4 x Straight Punches
Gimme 4! : Burpees Pad holder (10s) Boxer (20s)
4 x Squat + High Row Repeat for 20s:
ROUND 2 - 4 x Interweaving Hooks Jab - Cross

Gimme 4! : Lunge Jumps Lateral Jump (R)
Lateral Jump (L)

ROUND 1 [8 mins] ROUND 3 [6 mins] ROUND 6 [12mins]
A) Punch Pyramid Shadow Boxing Combo Round Zig Zag
2 straight punches + 2 side steps + 10s RKC Plank Hold Jab - Jab - Cross Line up padholders as shown in the
2 uppercuts + 2 side steps + 10s Horse Stance Step back + Step Forward diagram. Space them 3m apart.
Jab - Cross
4 straight punches + 4 side steps + 10s RKC Plank Hold Boxers start by lining up in front of the first
Step back + Step Forward
4 uppercuts + 4 side steps + 10s Horse Stance padholder as shown.
Jab
6 straight punches + 6 side steps + 10s RKC Plank Hold The first boxer shuffles up to the first
6 uppercuts + 6 side steps + 10s Horse Stance padholder in the line (remember: ‘step &
ROUND 4 [6 mins] slide’) and executes the sequence of
:
Combo Round - Shuffle Around Padholder punches from an orthodox stance. He then
Continue up to 10 and back down to 2 shuffles in southpaw stance to the next
Jab - Jab - R Hook
padholder and executes the same sequence
Shuffle Around to switch stance as southpaw.
B) Partner up for a 2 minute round of Foot Tag
Jab - Jab - L Hook This continues alternating orthodox and
southpaw until they reach the end of the
line, at which point they must sprint back to
ROUND 2 [6 mins] ROUND 5 [6 mins] the start.
Combo Round with “Punch Accumulator” Fight or Stay Down
(A) Orth. Cross - R Upper - L Upper
Jab - Jab - L Upper - Cross In pairs using pads S.Paw. Cross - L Upper - R Upper
Jab - Jab - L Upper - Cross + Duck Cross Combo to use for ‘Fight’: (B) Orth. Jab - Jab - L Upper
S.Paw. Jab - Jab - R Upper
L Hook - R Hook - L Upper

A) Walking Punches Combo Round Combo Round
Teaching the ‘Step & Slide’ technique.
1 x Jab + Duck Jab - Cross - L Upper - Cross
!st time through: Jab (out & back)
nd 2 x Jab + Duck
2 time through: Cross (out & back)
3 x Jab + Duck
3rd time through: Jab + Cross (out & back)
4 x Jab + Duck A
Switch stance and repeat ROUND 5 [12 mins]
B) Unders & Overs (in pairs)
5, 4, 3, 2, 1 1 x Cross + Duck Diamond Race
2 x Cross + Duck
3 x Cross + Duck Start a clock counting
4 x Cross + Duck Count up the reps for
20m
Switch stance and repeat 2’40” or until one team
ROUND 2 [6 mins] reaches 20 reps.
1 x Jab -Cross + Duck
Shuttle Shuffle Then instruct the whole group to
2 x Jab -Cross + Duck
10 straight punches *
+ run + 1 pushup 3 x Jab -Cross + Duck start counting down the reps. The
20 straight punches + run* + 2 pushups 4 x Jab -Cross + Duck race is on to see who finishes first. B
30 straight punches + run* + 3 pushups Switch stance and repeat
40 straight punches + run* + 4 pushups
15m 1 x Jab - Jab - Cross + Duck Station A - Straight Punches + Prisoner Squats
2 x Jab - Jab - Cross + Duck 10-12-14-16-18-20-18-16-14-12-10
3 x Jab - Jab - Cross + Duck
* Station B - Crunch & Punch (Double Punches)
Run backwards out to cone 4 x Jab - Jab - Cross + Duck
10-12-14-16-18-20-18-16-14-12-10
Run forwards back to padholder Switch stance and repeat

Easy Punch Routine + Compass Drill Tri-Boxing
ROUND 1
ROUND 2 [8 mins] Pads Gloves Strength Ladder
Modified Congo Line - Numbers Drill Single Leg Deadlift

Instructor calls out numbers
Boxer shuffles backwards to a cone before
shuffling to next pad holder
Alternate between straight punches and
ROUND 2
uppercuts at each pad holder
A) Change every 20s
B) Change every 30s - Deck of Cards Kettlebell Single-Arm Press (Heavy)
Instructor goes through the deck (no picture cards)
ROUND 3
- Numbers Drill Jump & Stick

Instructor calls out numbers

Agility Ladder Combo Round Travelling Circuit
1. High knees / Run Backwards Jab - Cross - L Upper - R Upper Set up 2 cones about 150m apart or pick a
2. Hopscotch / Side Steps landmark approximately the length of a
3. Lateral Steps / Grapevine Boxers shuffle 3x to switch stance
football pitch.
4. Fast Feet / ‘Step & Slide’
Jab - Cross - R Upper - L Upper
5. Zig-Zag / Bear Crawl Forwards Boxer must travel the distance by alternating
6. Skip 1 Space / Bear Crawl Backwards Boxers shuffle 3x to switch stance locomotive exercises with boxing combos.
7. Hops (both feet) / Sideways Plank
8. Hops (single leg) miss 1 space / Run backwards Swap over boxer and pad holder at each end
9. Hops (single leg) miss 2 spaces / Run backwards and turn around and come back.
Repeat so each boxer does 2 rounds:
ROUND 4 [6 mins] 150m
ROUND 2 [3-4 mins]
Combo Round with “Secret Weapon”
Skip Shuffle 5 x Travelling Lunges
Jab - R Hook
Lay out a jump rope in a straight line 4 x Duck - Jab - Cross
Jab - Jab - R Hook
Shuffle from L to R touching each handle 3 x Broad Jumps
Secret Weapon
Every 10s to 15s PTI calls out a number 2 x Jab - Jab - Cross - L hook - R Hook
5 Crosses
Stop shuffling and punch out the number 1 x Burpee
At the end of the round, pick up the rope for Instructor calls out “Secret Weapon”
60s non-stop skipping every 20s to 40s during the round,
increasing the frequency towards the
end.

Bodyweight Mini-Circuit Combo Round Death By Shuttle Shuffle
3 rounds of Jab - Jab - Cross + 2 Straight Punches
In 30s complete:
Jab - Jab - Cross + 4 Straight Punches
30s Ride The Bike
Jab - Jab - Cross + 6 Straight Punches 10s of straight punches + run out and back
30s Windmill Pushups Jab - Jab - Cross + 8 Straight Punches 12s of straight punches + run out and back
30s Boxer Yawns : 14s of straight punches + run out and back
Work your way up until the round ends 16s of straight punches + run out and back
30s Single Leg Mule Kicks The straight punches must be done fast 18s of straight punches + run out and back
20s of straight punches + run out and back 10m
ROUND 3 [12 mins] ROUND 4 [6 mins] :
Keep adding 2s of straight punches until boxer
Death By Boxing Combo Round combined with Compass Drill fails to make the beep
Jab - Cross
A) Every 10s: Jab - L Hook - R Hook
L Upper - R - Upper - L - Upper - R - Upper ROUND 6 [4 mins]
4 x Walking Lunges This is a 5 punch combo. Crunch & Punch
Note that L Hook follows L Jab Ladder - keep ascending for 2 mins then swap
B) Every 10s: Count the rhythm: 1L + 1R
5 Straight Punches 1,2 2L + 2R
1,2,3 :
5 Squat Jumps
etc.

Ins And Outs Ring-Around
1. Orthodox stance “Step & Slide” Do each combo 3x
2. Southpaw stance “Step & Slide”
3. Orth. Jab Corner 1
4. S/Paw Jab Orth. Stance Jab - Cross - L Upper 5m-10m
5. Orth. Jab - Cross
6. S/Paw. Jab - Cross Corner 2
7. Orth. Jab - Jab - Cross S/Paw. Stance Jab - Cross - R Upper
8. S/Paw. Jab - Jab - Cross
Corner 3
Orth. Stance 4 x Hook starting with Left
Corner 4
ROUND 2 [8 mins] S/Paw. Stance 4 x Hook starting with Right
Saturation - Pads & Gloves
Swap roles every 60s
60s Ride The Bike ROUND 4 [12 mins] ROUND 5 [12 mins]
60s Interweaving Hooks Combo Round with “Combo Accumulator” Thrash Round
60s Duck + Double “Dragon” Punch ROUND 1 2mins Jab - Cross - L Hook (Low Wide)
Jab - Jab - Cross
60s Interweaving Uppercuts 1min Roaming Plank
ROUND 2
Repeat 2mins Jab - Cross - Jab - Cross
Jab - Jab - Cross - Cross - L Hook - R Upper
Duck - Duck - L Upper - R Upper
1min Roaming Plank

ROUND 1 [12 mins] ROUND 3 [6 mins] ROUND 6 [~10 mins]
Roadwork Combo Round Roadwork
20 x Boxer Yawns Duck - Jab - Cross
Beginners : 800m
Jog for 800m as a group..Every 200m, stop and do: Intermediate : 1200m
20 x high Knees Advanced : 1600m
20 x straight punches
ROUND 4 [6 mins]
Run together with partner
20 x Boxer Yawns Combo Round
Jab - L Upper - R Hook
ROUND 2 [6 mins]
Fight or Stay Down
Shadow Boxing as a group. 2 rounds.
Rest for 30s to 60s in between rounds ROUND 5 [6 mins]
Combos to use for ‘Fight’: Combo Round
ROUND 1: Jab - Cross - L Upper Duck - Jab - Cross - Jab - L Upper - R Hook
ROUND 2: Jab - Cross - L Hook - Jab

BOOTCAMP BOXING WORKOUT #18 ROUND 5 [12 mins]
Complex Round
ROUND 1 [6 mins] ROUND 3 [12 mins] 2 straight punches + 2 x ½ squat jumps

4 straight punches + 4 x ½ squat jumps
Punch Pyramid Shadow Boxing EMOM Combo Round 6 straight punches + 6 x ½ squat jumps
8 straight punches + 8 x ½ squat jumps
2 x Duck - Jab - Cross + 3 side steps (L) 10 straight punches + 10 x ½ squat jumps
Jab - Cross - L Upper - Cross
2 x Duck - Jab - Cross + 3 side steps (R)
Count back down to 2
4 x Duck - Jab - Cross + 3 side steps (L) Rounds last 6 minutes.
4 x Duck - Jab - Cross + 3 side steps (R) Straight into:
Every minute, on the minute,
6 x Duck - Jab - Cross + 3 side steps (L) Pad holder does 6 fast burpees 2 uppercuts + 2 push ups
6 x Duck - Jab - Cross + 3 side steps (R) 4 uppercuts + 4 push ups
6 uppercuts + 6 push ups
:
8 uppercuts + 8 push ups
Count all the way up to 20 and back down to 2 10 uppercuts + 10 push ups
ROUND 4 [12 mins]
EMOM Combo Round Count back down to 2
ROUND 2 [6 mins]
Straight into Crunch & Punch:
Jab - Jab - Cross - Duck - Cross - L Hook - Cross
Numbers Drill in Pairs with Pads & Gloves
2 situps + hold for 2 punches
“1” = jab Rounds last 6 minutes. 4 situps + hold for 4 punches
“2” = Cross 6 situps + hold for 6 punches
“3” = Jab, Cross, Hook Every minute, on the minute, 8 situps + hold for 8 punches
“4” = Jab, Cross, Hook, Uppercut Pad holder does 6 x 5m shuttle sprints 10 situps + hold for 10 punches
String together numbers such as “1 then a 2”, “1 Count back down to 2

then a 3” or even “1 and a 2 and a 4”.
Do all 3 sets consecutively before
5m swapping over

ROUND 1 [4-5 mins] ROUND 3 [6 mins] ROUND 6 [~20 mins]
Skipping Practice Combo Round 100 Down Drill
Pad holder throws a L Jab 100 Punches + 10 burpees
ROUND 1: Single unders (basic skipping)
Duck/Slip (R)
90 Punches + 9 burpees
R Cross - L Hook
ROUND 2: 3 hops on Left foot
3 landing on both feet
3 hops on Right foot 70 Punches + 7 burpees
ROUND 4 [6 mins]
ROUND 3: Teaching Double Unders skill: Combo Round
2 x Single under, 1x Double under 50 Punches + 5 burpees
Pad holder throws a R Cross
Duck/Slip (L)
L Hook - R Cross 30 Punches + 3 burpees
ROUND 2 [2-3 mins] 20 Punches + 2 burpees
Core Activator 10 Punches + 1 burpee

ROUND 5 [6 mins]
Progress through the movements at increasing intensity Combo Round
Move sideways, forwards and backwards from plank Pad holder calls out the punches as sequences of combos
Pad holder throws a L Jab
Inchworm up to downward facing dog and back Boxer counts the punches out loud as she hits them out
Duck/Slip (R)
R Cross - L Hook Examples could be:
Pad holder throws a R Cross “4 x Jab - Cross - L Hook” = 12 punches
Duck/Slip (L) “10 Interweaving Uppercuts” = 10 punches
L Hook - R Cross “3 x Jab - R Upper” = 6 punches

Gimme 4! Shadow Boxing Combo Round Travelling Circuit
Punch Accumulator
ROUND 1 4 x Interweaving Hooks Set up 2 cones about 150m apart or pick a
4 x Interweaving Uppers landmark approximately the length of a
4 x Side Step Shuttles 10m 0’00” Jab - Jab - Cross football pitch.
ROUND2 4 x Jabs 1’00” Jab - Jab - Cross - L Hook Boxer must travel the distance by alternating
4 x Crosses between punches and bear crawls and
2’00” Jab - Jab - Cross - L Hook - R Hook
4 x 10m Shuttles punching and walking lunges
. Swap over boxer and pad holder at each end
and turn around and come back.
Repeat so each boxer does 2 rounds: 150m
Skill Session in Pairs with Pads & Gloves Complex Round 20 Straight Punches
Orthodox Stance 10 L Jab } 2 x Jab - Cross - L Hook - R Hook
10m Bear Crawl
10 L Hook } Repeat for 2mins 4 x Jab - Cross - L Hook - R Hook
10 L Upper } 6 x Jab - Cross - L Hook - R Hook 20 Straight Punches
8 x Jab - Cross - L Hook - R Hook
Swap Pad holders : 10 Walking Lunges
Continue to count up throughout round
Southpaw Stance 10 R Jab }
10 R Hook } Repeat for 2mins After each combo is punched: Repeat for 150m
10 R Upper }
Boxer runs 3 x 10m shuttles
Swap Pad holders Padholder jogs 1 x 10m shuttle

Mini Circuit 6 Station MMA Circuit 1 2 3
3 Rounds of
Place a cone or marker 50m away from
30s Ride the Bike the working area.
10m Scorpion Walk (switch legs half way) 6 5 4
o
30s Duck - Jab - Cross - Jump 180
10m Bear Crawl
1 Orthodox Stance : Jab - Jab - Cross
2 Run to cone & back / Kneeling Jumps

ROUND 2 [6 mins]
Combo Round 3 Southpaw Stance : Jab - Jab - Cross
Jab - R Hook - L Hook - Cross 4 Run to cone & back / Medball Height Changes
5 Neutral Stance : Left - Right - Duck - Right - Left - Duck
6 Run to cone & back / Evasion Get Up

A) Easy Punch Routine Combo Round with “Combo Accumulator” Jump & Punch
ROUND 1 Place 2 cones about 10m to 15m apart.
B) Partner Tag
Jab - L Upper - R Upper Boxers line up behind one cone and the
padholders behind the other.
C) Foot Tag
ROUND 2 Boxers make their way over the
10m - 15m
D) Fight or Stay Down Jab - L Upper - R Upper - L Hook - Cross - L Hook padholders via a series of broad jumps.
Try to bridge the distance with as few
jumps as possible.
When they reach the padholder, they
commence a series of straight punches.
ROUND 2 [6 mins] ROUND 4 [6 mins] The number of punches is ten times the
number of jumps it takes to reach the
Congo Line Complex Round
other side.
Alternate between :
i) Straight Punches Orthodox Stance:
ii) Low, Wide, Interweaving Hooks
Jab - Cross + 10 Interweaving Hooks ROUND 6 [4 mins]
Jab - Jab - Cross + 20 Interweaving Hooks
Jab - Jab - Jab - Cross + 30 Interweaving Hooks Punch & Crunch
Jab - Jab - Jab - Jab - Cross + 40 Interweaving Hooks 1 Situp + Hold for 1L 1 Situp + Hold for 1R
Jab - Jab - Jab - Jab - Jab - Cross + 50 Interweaving Hooks
1 Situp + Hold for 2L 1 Situp + Hold for 2R
1 Situp + Hold for 3L 1 Situp + Hold for 3R
Repeat in Southpaw Stance :

Skip Shuffle Combo Round - Shuffle Around Padholder Tabata
Lay out a jump rope in a straight line Jab - Jab - Cross
Pad holder (10s) Boxer (20s)
Shuffle from L to R touching each handle
Shuffle Around to switch stance
Every 10s PTI calls out a number Ride the Bike 3 x Cross
Jab - Jab - Cross Duck + Switch Stance
Stop shuffling and punch out the number 3 x Cross
Every 60s, pick up the rope for
60s non-stop skipping ROUND 5 [6 mins]

Start very slow and build up intensity Complex Round
2 x Straight Punches
2 x Interweaving Uppers ROUND 7 [8 mins]
2 x Interweaving Hooks
ROUND 2 [12 mins] 2 x Shuttle Sprints Tabata
Combo Rounds 4 x Straight Punches Pad holder Boxer (20s)
ROUND 1 4 x Interweaving Uppers
Jab - Cross - L Hook 4 x Interweaving Hooks Count reps Crunch & Punch
4 x Shuttle Sprints Alternate L & R
ROUND 2
Jab - Cross - L Hook - R Upper Continue to count up by 2 each time
5m

ROUND 1 [10 mins] ROUND 3 [Approx. 30 mins] Stations 1 & 2
Roadwork Roadwork Circuit Duck + 4 Interweaving Hooks

Jog for 800m as a group. Place 6 markers around a running track, sports oval or soccer
Alternate starting hand each time
pitch.
Repeat 10 times
Every 200m, stop and do: Quickly swap over padholders during the run between stations.
10 x Star Jumps Beginner : 3 laps ( aim for ~60s at each station )
20 x Straight punches Intermediate : 4 laps ( aim for ~40s at each station ) Stations 3 & 4
Advanced : 5 laps ( aim for ~30s at each station )
L Jab - R Cross
Shuffle around pad holder
ROUND 2 [6 mins] R Jab - L Cross
Numbers Drill - Skill Practice Repeat 10 times
In pairs using pads

“1” = jab Stations 5 & 6
“2” = Cross
“3” = Jab, Cross, Hook 400m 100 Straight Punches
“4” = Jab, Cross, Hook, Uppercut
String together numbers such as “1 then a 2”, “1

then a 3” or even “1 and a 2 and a 4”.

BOOTCAMP BOXING WORKOUT #25 ROUND 5 [12 mins]
Complex Round
10 straight punches + 1 burpee
Agility Ladder Shuttle Shuffle 20 straight punches + 2 burpees
1. High knees / Run Backwards Jab - Jab - R Upper - L Upper 30 straight punches + 3 burpees
2. Hopscotch / Side Steps 40 straight punches + 4 burpees
Do the combo 3 times, then 10m
3. Lateral Steps / Grapevine
4. Fast Feet / ‘Step & Slide’ Straight into:
3 x 10m sprints for boxer
5. Zig-Zag / Bear Crawl Forwards
6. Skip 1 Space / Bear Crawl Backwards 10 interweaving hooks + 10 high knees
1 x 10m jog for pad holder
7. Hops (both feet) / Sideways Plank 20 interweaving hooks + 20 high knees
8. Hops (single leg) miss 1 space / Run backwards 30 interweaving hooks + 30 high knees
9. Hops (single leg) miss 2 spaces / Run backwards 40 interweaving hooks + 40 high knees
Straight into:
ROUND 2 [12 mins] ROUND 4 [12 mins] 10 interweaving uppers + 10 push ups
Compass Drill Star Drill 20 interweaving uppers + 10 push ups
30 interweaving uppers + 10 push ups
Shuffle (‘Step & slide’) around the compass hitting Assign combos to pad holders as 40 interweaving uppers + 10 push ups
the combos at each point follows
Straight into:
1. Jab - Jab - Cross
ROUND 1 10 straight punches + 1 burpee
Jab - Cross - L Hook 2. Jab - L Hook - R Hook 20 straight punches + 2 burpees
3. Jab - Cross - Jab - Cross 30 straight punches + 3 burpees
ROUND 2
40 straight punches + 4 burpees
Jab - Cross - L Hook - R Upper - L Upper Boxers do combo 3x at each padholder
before running to the centre and then Do all 4 sets consecutively before
out to the next padholder for a different swapping over
combo.

Bootcamp Boxing Workouts

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Bootcamp Boxing Workouts

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Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

10 straight punches + run to a cone 1 pushups run back to pad holder

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

2 Skipping / Fast Feet + Sprawl

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Teaching the ‘Step & Slide’ technique 15m

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

- Jab - Cross - Upper Kettlebell Turkish Get Ups

Pads Gloves Strength Ladder

- 0’00” Jab - Jab - Cross Kettlebell ‘uneven’ pushups

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

ROUND 2 [6 mins] Jab - Jab - Cross

Secret Weapon COMBO 2 - 20 low, wide punches

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

ROUND 5 [8 mins] This brings the team 1 step closer to the

Cone 1 : 3 x Jab - Jab - R Upper 5m First team to finish wins.

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

4 x Squat + High Row Repeat for 20s:

ROUND 2 - 4 x Interweaving Hooks Jab - Cross

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

ROUND 2 [8 mins] Pads Gloves Strength Ladder

Modified Congo Line - Numbers Drill Single Leg Deadlift

Pads Gloves Strength Ladder

- Numbers Drill Jump & Stick

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

ROUND 2: Jab - Cross - L Hook - Jab

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

ROUND 1 [6 mins] ROUND 3 [12 mins] 2 straight punches + 2 x ½ squat jumps

String together numbers such as “1 then a 2”, “1 Count back down to 2

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

ROUND 2 [2-3 mins] 20 Punches + 2 burpees

Core Activator 10 Punches + 1 burpee

Boxer Stretch Routine

Chest Neck Biceps Triceps Lower Back Shoulders

Boxer Stretch Routine