This workout is useful when you don’t have enough boxing equipment for all of your campers. It’s also a good way to reduce the number of people boxing that you have to focus on at a time.
Goal: Interval Training, Endurance
Duration: 1 hour
Equipment: Cones, Boxing gloves, Mitts
Jog to exercise area (roughly 300m). Warm up by shadow boxing the drills below between foot shuffles.
Teams of three are to compete against each other to complete each round the fastest.
In each group, one client will run, one will box and one hold the pads. The order through the circuit it box, run, hold pads and then box again.
Clients swap roles once the runner returns from their run. Keep on clients to be quick with their pad/glove change overs. The runner can help the boxer do up their gloved before they run again.
At the end of the round each person should have boxed 3 times, run 3 times and held the pads 3 times.
Run distance: 200m
First time boxing: Straight punches
Second time boxing: Jab, Cross, Left Uppercut, Right Uppercut
Third time boxing: Jab, Cross, Duck, Right Uppercut
Run distance: No run, instead do 20 boxing shuffles, 20 mountain climbers, 20 prisoner jacks and 20 high knees
First time boxing: Jab, Cross, 1x Push up
Second time boxing: Seated shoulder punches
Third time boxing: Jab, Cross, 2x Jump squat
Round 3 (bonus)
Run distance: 50-100m
First time boxing: High punches
Second time boxing: Hooks
Third time boxing: Uppercuts
Stretch arms, back and chest.
Originally posted October 20, 2011