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April 8, 2013

Bootcamp Boxing Circuit

I thought I would try something a bit different with my campers last week. Normally I do intervals when we do boxing but this time I decided I would let them loose at a self paced circuit.

Partner Boxing

Boxing Circuit

*I got very creative with the name :)

Type: Boxing, Circuit

Duration: 45 minutes

Equipment: Boxing Gloves, Kick Pads, Sand Bag, Heavy Bag

Warm Up

Shadow boxing using some of the drills below.

Circuit

Set up the following eight stations in a large circuit. Clients are to complete the circuit in order at their own pace (they will need to be in pairs).

I had intended for my class to do the circuit twice, but we only ended up getting through it once due to some overestimating on my part. If you want your group to do 2 rounds read my suggestions below each station.

Stations:

1 – Punch Ladder and Squat Thrust Combo

Boxer does 20 jab-crosses. Both boxer and pad holder do 2 squat thrusts (burpee without the jump and push up). Boxer does 18 jab-crosses. Both do 2 squat thrusts. Boxer does 16 jab-crosses and so on until the final round of 2 jab-crosses.

To speed this one up go down by 4 punches each set instead of 2.

2 – Ground and Pound

Straddle (mount?) a heavy bag lying on the ground and do 100 punches. Partners take it in turns to complete (one rests, one punches).

Do 50 reps to speed this one up.

3 – Squat Station

10x Squat Jumps followed 10x (each side) Sandbag to Shoulders (squat down and lift sandbag off ground to one shoulder, place back on the ground and repeat). The pair completes this station together.

Do just 5 reps of each exercise each round to speed up.

4 – Boxer’s Shuttle

Set up two cones 10 metres apart, lets call them cone A and cone B. The pair start at cone A with the boxer doing 20 uppercuts. Then the boxer runs from cone A to cone B, back to cone A and then finishes on cone B. Meanwhile the pad holder just trots over to cone B and waits for the boxer. Repeat for a total of 6 times and then swap pads and gloves.

To speed up just do 3 rounds each.

5 - Punch Ladder and Push Up Combo

Boxer does 2 jab-crosses. Both boxer and pad holder do 2 push ups. Boxer does 4 jab-crosses. Both do 2 push ups. Boxer does 6  jab-crosses and so on until the final round of 20 jab-crosses.

To speed this one up go up by 4 punches each set instead of 2.

6 – Kick Me

Set up a couple of kick pads at this station. Partner A does 10x front kicks (each side) and 10x knees (each side). Repeat 2 more times for a total or 3 times. Swap and repeat for partner B.

To speed up just do one round each.

7 – Core station

10x side plank high 5′s (each side) and 10x partner plank low 5′s. Repeat for a total of 3 times.

To speed up just do one round each.

8 – Box and Push

Set up two cones 10 metres apart (cone A and cone B). The boxer does 4 hard jab-crosses immediately followed by 4 fast jab-crosses. Then the boxer pushes pad holder from cone A to cone B. Repeat again at cone B for total of 4 sets. Swap pads and repeat.

To speed up just do two rounds each.

Stretch

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Filed Under: Boxing, Circuit Tagged With: , , , , 2 Comments
December 13, 2012

The Boxing Workout That Just Keeps On Giving

Give a real gift to your clients this Christmas. The gift of exercise. To quote a very un-PC trainer that I follow, ‘To be able to exercise on a regular basis is a gift. Use it.” – Kane Sumabat

Presents Under The Tree

Type: Cardio, Challenge

Time: 45 minutes

Equipment: Presents, Boxing Gloves, Focus Pads

Pre-Workout Set Up

Gather 30 envelopes. On 10 of them write ‘A’, on another 10 write ‘I’ and in the rest write ‘B’. These mark your advanced, intermediate and beginner presents respectively.

On some paper write or print out the exercises/drills below (or 10 others of your choosing). Cut them out and then place one exercise/drill in each envelope.

A sample advanced present. I numbered the corners to help clients keep track. I also laminated the exercises to make them easier to handle.

Warm Up

Instruct clients how to punch properly. Then go through some shadow boxing drills. I did uppercuts, jab cross squat thrust and jab cross jab cross shadow shove.

Main Drill

During your workout set up, select three trees to be your Christmas Trees. Under each place some boxing gloves, pads and a set of envelopes. One tree will have envelopes with advanced exercises in them, one will be intermediate and the other will have the beginner ones.

Clients will start by getting in pairs.

In their own time, clients should run to their fitness level tree and grab an envelope. Inside the envelope will be a drill/exercise. The group should complete it and return the envelope to under the tree. Note: both team members need to complete what is in the envelope. 60 punches means 60 punches each person.

I numbered my envelopes so that clients could keep track of which one’s they had completed.

My group took around 30 minutes to complete all envelopes under their tree. A couple of beginners and intermedidies finished early so I had them choose one or two envelopes from the advanced and intermediate trees while the other groups finished.

Drill/Exercise Beginner Intermediate Advanced
High Punches 60 each 80 each 100 each
10 Pushups + 50 Uppercuts Once each Twice each Three times each
Run around the block Once Once Once
Band Rows (partner holding) 40 each 55 each 70 each
Seated Vertical Punches 60 each 80 each 100 each
Uppercuts 70 each 100 each 130 each
Run The Snake Turn around at first bend Turn around at second bend Turn around at bottom
Split Squats 20 each leg 35 each leg 50 each leg
Jab, Cross, Squat Thrust 12 times each 18 times each 24 times each
J, C, J, C, Push 8 times each 10 times each 12 times each

Exercise descriptions

  • Run around the block: A run around the park approximately 500m long.
  • Seated Vertical Punches: The boxer sits on the ground with the pad holder standing behind them. The boxer punches straight up into the focus pads.
  • Run The Snake: The Snake is a very steep winding path in our park. It’s probably 100m long total but is quite tough. You could use multiple hill runs in place of this.
  • J, C, J, C, Push: This means jab, cross, jab, cross, push your partner back. To push the pad holder back, boxers should place both hands on their partners focus pads and shove them back in one big push. The pad holder will resist but still move backwards. The boxer then steps forwards and repeats.
  • Squat Thrust: Click link for video.
  • High Punches: Jabs and crosses above the head height of the boxer.

Alternative: Don’t have boxing gloves? No worries, just use normal exercises and running drills.

Cooldown

Stretches

That’s all for the Christmas workouts. However, we will still be running new workouts over the holidays so stay tuned.

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Original Image: kevin dooley

Filed Under: Boxing, Cardio Tagged With: , , , , , , , 2 Comments
November 8, 2012

Quick Boxing Interval Workout

We recently moved to shorter sessions for our bootcamp (60 minutes to 45 minutes) so I have been experimenting with some different workout techniques and drills to accommodate for having less time.

Below is a boxing workout I designed to keep both the pad holders and boxers moving for the entire session.

Bootcamp Boxing Intervals

Goals: HIT

Time: 45 minutes

Equipment: Boxing Gear, Mats

Warm Up

Get group in a circle. Run through some simple boxing combos (eg. Jab, cross, left hook, right hook) with feet shuffles and squat thrusts at the start of each combo. Use counting to get everyone in the same rhythm.

Move into shadow boxing using the drills below as a guide. Covering these exercises in the warm up will save time later in the drill.

Boxing Rounds

Each iteration below will last for 45 seconds unless otherwise indicated. Strength exercises are performed by both the pad holder and the boxer.

Round 1

45 seconds on each drill.

  1. Fast straight punches
  2. Push Ups
  3. Fast uppercuts
  4. Deck Squats
  5. Hooks
  6. Jump Squats
  7. Hard and heavy straight punches
  8. 90 sec rest for drinks and to swap pads

Time: 7 minutes x2 = 14 minutes

After both clients have completed round 1, take a slightly longer rest (~2 minutes) and prepare for round 2.

Round 2

  1. Combo: Jab, Cross, Hook, Hook
  2. Reverse Lunges on the spot
  3. Hard left hand uppercuts
  4. Alternating oblique crunches
  5. Hard right hand uppercuts
  6. Bent over shadow punches – bend over like doing a BB row, punch fast down towards to the ground – for both pad holder and boxer
  7. Fast high straight punches
  8. 90 sec rest and swap

Time = 7 mins x2 = 14 minutes

Cooldown

Pack up and stretch.

Do you want more workouts like these? Well there are plenty of workouts and drills coming during November. Sign up to the email list to get them mailed straight to you.

Image: Marshall Astor – Food Fetishist

Filed Under: Boxing Tagged With: , , , , , 2 Comments
October 23, 2012

The Boxing Bootcamp Accumulator

This workout builds on the great success of The Dynamic Endurance Workout, adds a little boxing twist and turns it into a self paced workout. I hope your clients enjoy.

Double Up Circuit

Goals: Crosstraining, HIT

Time: 45-60 minutes

Equipment: Cones, Mats, Boxing Gear

Warm Up

Start off with some dynamic movements and then go on to the drill below.

In pairs (one boxing, one resting and holding pads), complete this ladder drill:

  • 80 straight punches, 20 boxing switches, run out 20m, 4 squats and run back
  • 60 straight punches, 20 boxing switches, run out 20m, 3 squats and run back
  • 40 straight punches, 20 boxing switches, run out 20m, 2 squats and run back
  • 20 straight punches, 20 boxing switches, run out 20m, 1 squats and run back

Swap roles and repeat.

Boxing switches – switch quickly from natural stance to south paw and back.

Accumulator Drill

This drill gets gradually more and more difficult as clients progress through the rounds.

In Round 1 clients do just execise number 1. In Round 2 clients do exercises number 1 and 2, round 3 numbers 1, 2 and 3 and so on.

After a round is completed, pairs should run out to cone 20m away and back before starting the next round.

Allow 10-15 minutes for clients to get as far as they can through the accumulator before stopping for a break and swapping roles. Challenge your fittest clients to get through all six rounds in this time.

Exercises:

The exercises with a rep range can be varied for different fitness levels.

  1. 100 straight punches
  2. 10 -15 push ups
  3. 150 uppercuts
  4. 30 – 50 Mountain climbers
  5. 100 high punches
  6. 15 Toyota jump squats

Cooldown

Stretch

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Image: Official U.S. Navy Imagery

Filed Under: Boxing, Cardio, Indoor, Outdoor Tagged With: , , , , , , 2 Comments
October 3, 2012

Rocky Boxing Circuit Workout

After all of those bootcamp games (and more games) last week I thought a good boxing circuit would be a nice change of pace. You don’t need much boxing equipment so don’t shy away if you don’t have a dozen sets of boxing gloves and mitts. This workout is thanks to Jamie Keiffer.

“Rocky” Theme

Gear: Boxing gloves, Focus mitts, Bands, Dumbbells, Medicine ball, Jump rope, Mats

Warm Up

…with a light run, quick stretch

The Drill

8 circuit style stations, 90 to 120 seconds per station.

  1. Weighted ab twists (up 1/2 way and twist with med ball at chest)
  2. Jump rope
  3. Band punches (wrap band around a tree and with your back to the tree, punch outward (crosses))
  4. Run either laps or stairs
  5. Band rows (wrap band around a tree and facing the tree, perform rows)
  6. Burpees
  7. Push ups (regular or walking)
  8. Boxer’s feet (with light weights in hand have participants shadow box staying light on their feet)

Finisher

Closer

Depending on the # in your group this can be done as a station or as a group. 60 to 90 seconds per person. I have 7 people so we did it as a group. Have one participant time while each person takes a turn boxing with gloves on with trainer using focus mitts. I make it more intense by moving around so they have the challenge of directional changes, while hitting, while not holding their breath ! (VERY common!) This includes moving towards them and away, left, right, and around. Members of the group are usually yelling encouragement, especially when we go full speed in the last 10 seconds! This thoroughly exhausts participants!

Most people never have the opportunity to box so they are always surprised at how hard it is!

About workout deviant

Jamie Keiffer is a Mom of two who decided after 20 years of being a fitness participant to become an independent fitness instructor in Colorado. She currently teaches Zumba, Bodypump, Bodycombat, Taebo, Kickboxing and Bootcamp.

Update on bootcamp game competition

Voting for the competition will start this weekend, so keep using those games in your bootcamps and to remember your favourites!

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Image: somewhereto_

Filed Under: Boxing, Cardio Tagged With: , , , , , , , Leave a Comment
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