Adding kickboxing to a regular boxing workout not only adds more lower body activity but also some much needed variety.
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.
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.
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.
Punching rounds, switch after all group members have done one round of punching.
- Straight punches
- Seated upwards punches
Partner Saturation Drills
Combine the group back together for these finisher drills. Demonstrate all 3 drills before beginning. Spend around 90 seconds on each drill with only 30 seconds rest in between.
- Jab, cross, 3 L punts, Cross, jab, 3 R punts
- Crunch and punch (10-2)
- 10 punt kicks (each leg), 10 walking push kicks, 10 hooks (each arm)
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.