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Boxing Bootcamp Circuit Workout

October 20, 2011 By Leave a Comment

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 you have to focus on at a time.

Boxing Relay

Goal: Interval Training, Endurance

Duration: 1 hour

Equipment: Cones, Boxing gloves, Mitts

Warm up

Jog to exercise area (roughly 300m). Warm up by shadow boxing the drills below between foot shuffles.

Class concept

Teams of three are to compete against each other for. 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.

At the end of the round each person should have boxed 3 times, run 3 times and held the pads 3 times.

Round 1

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

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Filed Under: Boxing, Indoor, Outdoor Tagged With: , , , ,

Drill Circuit Bootcamp Workout

September 1, 2011 By 2 Comments

As promised, here is the first example of a drill circuit. This one is a simple 3 station circuit to get you started which doesn’t need much equipment.

If you only have a very small group (3-5 people), simply move them around the circuit two to three times together.

3 Drill Day

Goal: Crosstraining, Speed

Duration: 1 hour

Equipment:  Mats, Playing Cards, Cones

Warm Up

Move to training area. Perform the huddle shuffle warmup. Follow up with some range of motion work in preparation for the sprints.

Concept

This workout runs like a giant 3 station circuit. Split into clients 4 groups. Groups should contain clients of similar fitness levels. The groups rotate once the clients who just started sprints get half way through (ie. once they finish the 80 metre sprint).

Clients aim to get through as much as possible of their drill before it’s time to switch. Two groups will be on the sprint station at a time. On the change over one group will just have started and the other will continue with their 70m, 60m and 50m sprints.

Drills

54 Card Attack

Each card suit signifies a different exercise. Use the card number for reps. Face cards are 10 reps, joker is 15 reps of each exercise.

♥(H) = Yoga Pushups/Dive Bombers.
♦(D) = Squat Jumps.
♠(S) = Situps.
♣(C) = Prone Pulldowns

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Filed Under: Boxing, Cardio, Strength Tagged With: , , , , ,

Self Punishment Boxing Workout

August 31, 2011 By Leave a Comment

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

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Filed Under: Boxing, Indoor Tagged With: , , , , ,

Basic Kickboxing Bootcamp Session

August 8, 2011 By Leave a Comment

Adding kickboxing to a regular boxing workout not only adds more lower body activity but also some much needed variety.

I’ve completed a few different boxing courses and I have to recommend PunchFit courses and Punch Equipment for training and gear. Check them out.

Punch, Kick and Scream

Goals: Full Body Strength

Duration: 1 hour

Equipment:  Focus pads, Rounds shields, Boxing gloves

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.

3-Person Drills

Clients split into groups of three. Two clients will box while the other performs a 200-400m run. Once the client running returns to the boxers, clients rotate around. The boxer becomes the pad holder, the pad holder moves to the run and the runner puts on the boxing gloves.

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Filed Under: Boxing, Cardio Tagged With: , , , , ,

Bootcamp Workout With Simple Boxing Combos For A Small Group

August 9, 2010 By 1 Comment

To add some variety to your boxing sessions, try to include a co-ordinated drill that involves some sort of combo. This is a very basic boxing bootcamp workout for all levels.

I couldn't find an appropriate picture for this post. This lego Good vs. Evil seemed pretty cool though.

Goals: Boxing HIIT

Duration: 1 hour

Equipment needed:

Gloves and focus pads, mats, kick pads

Warm Up

400m jog

Boxing gear pick up

  • Each pair must run out and grab one piece of equipment at a time.
  • Exercise is complete once the pair has one set of mits, one set of gloves and two sets of under gloves.

Conditioning

Don’t forget to switch boxers and pad holders after each drill.

Punch and run:

  • Set up 3 cones in a line around 10 metres apart.
  • Pad holders divide up between the two outer cones and boxes start in the middle.
  • Boxers run in between pad holders after performing punches.
  • Cycle through 10 punches of high/middle/low hits, hooks and upper cuts.

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Filed Under: Boxing, Outdoor Tagged With: , , ,

Beginners Boxing Bootcamp Workout

July 27, 2010 By 2 Comments

Boxing is a great way to keep your workouts fresh and interesting. I try to include boxing once every 5 or 6 workouts. This workout is designed for a group that consists all or mostly of people who have never boxed before. Take the time to correct technique now before bad habits are built. Focus on 3 things with your clients to start:

  1. Make sure feet are in the correct position.
  2. Make sure boxers are keeping their gloves up.
  3. Make sure pad holders are catching their partners punches correctly.

Goals: Boxing Technique

Duration: 1 hour

Equipment:

Boxing gloves, Focus pads, mats

Warm Up

400m jog

Boxing gear pick up

  • In pairs, one partner runs out at a time and grabs one piece of equipment until each pair has white inner gloves, a pair of gloves and a pair of pads. Early finishers are to isometric squat.

Warm up boxing

10 punches of: high jab/cross, mid jab/cross, hooks, upper cuts and low jab/cross punches.

Conditioning

Remember to switch pads and gloves regularly.

Punch and side step:

  • All pad holders start in high jab/cross position.
  • Boxers perform 20 punches and then side step to the next pad holder.
  • Repeat through until original boxers and pad holders are together again.
  • Change punch to mid, then hooks, upper cuts and low punches.

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Filed Under: Boxing, Outdoor Tagged With: , ,
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