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Workout of the Day Date: Friday, 7 Oct 11 Program: Bodyweight and Boxing AM Workout Boxing Warmup Exercise Rounds

Beginner: 2 Intermediate: 3 Advanced: 5 Beginner: 1 Intermediate: 1 Advanced: 1 Beginner: 1 Intermediate: 1 Advanced: 1 Beginner: 1 Intermediate: 1 Advanced: 2 Beginner: 1 Intermediate: 1 Advanced: 2 Beginner: 1 Intermediate: 1 Advanced: 2 Beginner: 1 Intermediate: 1 Advanced: 2 Beginner: 0 Intermediate: 1 Advanced: 2 Beginner: 0 Intermediate: 1 Advanced: 2 Beginner: 1 Intermediate: 2 Advanced: 3 Time Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 3 x 10 sec Intermediate: 6 x 10 sec Advanced: 10 x 10 sec Beginner: 3 x 10 sec Intermediate: 6 x 10 sec Advanced: 10 x 10 sec Beginner: 1 min x 10 sec Intermediate: 2 min x 20 sec Advanced: 3 min x 30 sec Pace Notes

Skipping

70-85% Intensity 80-85% Intensity 80-85% Intensity 80-85% Intensity 80-85% Intensity 80-85% Intensity 80-85% Intensity 90-95% Intensity 90-95% Intensity 90-95% Intensity 85% Intensity Tips: Don't remain static, move around the bag and practice your footwork. Move, plant, punch, move, plant, punch, etc. Use the swinging of the bag to force you to move in different directions. Keep your hands up at all times. 90-100% Intensity Focus on proper technique speed and power will come. Keep your head moving - don't present a target.

Footwork Only

Shadowboxing

Footwork and Jab

Use a mirror if possible

Free for all

1s Only

1-2s Only

85% Intensity

1-2-3s Only

85% Intensity

5-2-3s Only Main Workout (Heavybag)

85% Intensity

6-3-2s Only

85% Intensity

Free for all

Beginner: 1 Punch Outs - Speed Intermediate: 1 Advanced: 2 Beginner: 1 Punch Outs - Power Intermediate: 1 Advanced: 2 Crunches Reverse Crunches Beginner: 1 Left Obliques Intermediate: 2 Right Obliques Advanced: 3 Total Bodies Bicycles

100% Intensity

100% Intensity

Abwork

to failure

It's a continuous circuit for the duration of the round. No rest between exercises.

Rest Interval between rounds: Beginner: 1 min Intermediate: 45-50 sec Advanced: 30-40 sec

Legend: 1 - Jab 2 - Straight Right (or Left) 3 - Left (Right) Hook 4 - Right (Left) Hook 5 - Left Uppercut 6 - Right Uppercut 7 - Overhand Right (Left) Set 1 Set 2 Set 3 Set 4

PM Workout

D - Legs (Quads/Hams)

Exercise Bodyweight Squats One Leg Squats TRX Suspended Lunges with Jump TRX Hamstring Curls Lunges

*- All sets are to failure

Timings are guidelines - adjust to increase/decrease intensity Beginners: Do 2 Sets, 60-90 sec between sets Intermediate: Do 3 Sets, 45-60 sec between sets Advanced: Do 4 Sets, 20-45 sec between sets

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use sparring mitts with a partner. bench NO EXCUSES . very very very gently hit a wall or tree (ensure your hands are protected and it helps to wrap some padding around it) Do Stepups Bodyweight Only Skipping Rope TRX Workout Mat Use the floor or a folded up blanket Chair Fitness Step Couch.Jumping Lunges TRX Hamstring Curls Lunges Skip Then Do Chair Squats Single Leg Chair Squat More Bodyweight Squats -TRX Suspended Lunge -Lunges Bodyweight Hamstring Curls Partial Lunges Step Ups Don't Have A Heavybag Then Shadowbox. bench Stairs.com/boxing-videos (searchable by keyword) Page 2 . Make a heavybag.THEN ASK FOR A SOLUTION!! You can find video exercise demonstrations on How to Box at http://how-to-box.STILL THINK YOU HAVE A PROBLEM .Not Able To Do Yet Bodyweight Squats Single Leg Pistol Squats Single Leg Chair Squat -TRX Suspended Lunge with Jump -No TRX .