And now to continue with our Christmas Workouts! Here’s a boxing one I did this week.
Time: 45 minutes (can be extended to 60 minutes with longer rounds)
Equipment: Boxing Gear, Cones
Do a basic warm up and then move onto part 1 for the second part of your warm up.
Part 1 – Christmas Lunch Grab
Boxing pairs must grab as much ‘food’ as they can. To be able to send one of the pair out to grab some food they must first work for it by completing an exercise.
I had my pairs complete this simple shadow boxing combo:
Jab-cross, jab-cross, switch feet from orthodox to southpaw. Repeat in southpaw and switch back. x2
Once all the food has been picked up the game ends. Hopefully pairs have some matching boxing gloves and pads. If not have them trade with other pairs.
Food = one piece of boxing equipment (a focus pad or glove).
Part 2 – Christmas Waltz
Use these drills to work on your groups footwork. The pad holder should lead the movement.
Spent 2 minutes on each drill.
Combo 1 –
Jab-cross, L uppercut, R uppercut.
Footwork: Between each combo move one step in a square.
Eg. Combo, step forward, combo, step left, combo, step back, combo, step right. Pairs should be back where they started.
Combo 2 –
Jab-cross, duck, R uppercut.
Footwork: Move in an ‘L’ shape like a traditional waltz.
Eg. Combo, step forward, combo, step back, combo, step left, combo, step right. Pairs should be back where they started.
Swap gloves and pads and go back to combo 1.
Part 3 – Another One, Please
Get your pairs into two lines, pad holders on one side and boxers on the other.
Start out everyone on the same two punch combo; jab-cross. Then ask one pair to add another punch/movement to the combo.
I let my group add a jab, cross, uppercut, hook or duck.
Then get another pair to add a movement and another and so on until you have a rather complicated combo that will test your clients coordination skills and memory.
Add punches every 20-40 seconds and cut the drill off at 4 minutes to let pairs swap over.
Part 4 – Knocking Out The Christmas Tree’s Lights
Set up around 13 cones in the shape of a Christmas Tree. Position pad holders at various cones around the tree excepting the cone at the top of the tree.
Boxers will complete three rounds of a combo before running in a clockwise direction to the next pad holder. At the cone at the top of the tree boxers will stop and complete 10 star jumps (jumping jacks) before continuing on.
The combo I used was jab-cross, uppercut-hook.
Continue for 2.5 minutes and then swap over.
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Image: Photo Extremist
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.