Once every couple of months, pull a few clients aside after a session and get some quick feedback. Just asking them how they liked today’s workout or what they want more or less of can help you keep your workouts on the right track.
An emailed online survey can also be helpful, but more often then not half groups says one thing while the other says the opposite which just ends up being overwhelming. Stick to sending those out just once a year to find big problem areas.
After getting some positive feedback about boxing workouts last month, I decided to put some more in this round. This workout is great for getting the upper and lower body involved.
A Kicking And Punching Workout
Goals: Variety/CV Endurance
Time: 60 minutes
Equipment: Boxing gloves, focus pads, kick pads
Cover basic boxing technique for newbies. Get them all to try out some shadow boxing.
Split the class into teams of four. Each team will have two boxers, one focus pad holder and one kick pad holder.
- Each round goes for 2 minutes with a 30-60 second break to drink water or swap equipment.
- Once the boxer has finished the boxing round, they will then do the kickboxing round. The kickboxer will do the opposite swapping to the boxing in round 2.
- After round 2 the pad holders will swap with the boxers for rounds 3 and 4.
2.5 minutes x 4 rounds = 10 minutes per round.
Round 1 (10 minutes)
Punch combo: Jab, Cross, Jab, Right Upper
Kicking combo: 10 front kicks each leg. Do one leg and then the other.
Round 2 (10 minutes)
Punch: Jab, Cross, Duck, Left Hook
Kick: 10 round kicks each leg. Same as above.
Round 3 (10 minutes)
Punch: Jab, Jab, Cross, Left Upper, Right Upper
Kick: Jab, cross to kick pad. Drop end of kick pad down ready for a front kick. Repeat on other side. (You may need to simplify this for clients who are struggling with coordinating the movements)
Note: If you don’t have a kickpad and you don’t have strong kickers, try using the focus pads – have your clients stack their hands on top of each other.
Make sure you include the upper body in your stretch. Partner pec and lat stretches are great after boxing.
If your clients enjoyed this workout, why don’t you sign up to our email list so you don’t miss any future one’s? Or you could pop your experience in the comments below.
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.