This wicked boxing drill is thanks to Kirstyn Campbell of KC Fit in Auckland, New Zealand. Kirstyn shared this as part of her featured drills on BootCraft last month. Check out BootCraft for more drills like this.
Boxing Flip 52
Time: 30-35 minutes
Focus: High Intensity Training
Equipment needed: Boxing Gear, Cones, Deck of Cards, White Board
How it works
Write all exercises on a white board. Shuffle a deck of cards, then place all face down half under a cone (so they don’t blow away).
Pad Holder flips top card, and places face up under another cone. They let their partner know what they’re doing (check off board) and once finished, they fetch a brand new card and repeat until 15 minutes are up.
Trainer flips finished cards over so campers can keep going for the allotted time. Take a brief rest then have partners swap with their partner and repeat for 15 minutes.
Now it’s payback with what the Pad Holder “chooses” for their boxing partner to do. Emphasis on breathing & keeping knickers dry.
- Picture cards = 100 Punches (total)
- Ace = 150 Punches
- Numbers = +0 on the end
- JOKER = Everyone does a 400m Sprint/Run (Trainer makes a big fuss for everyone to stop where they’re at, complete the run, then continue where they were at)
- Hearts = Uppers
- Diamonds = Jab-Cross
- Spades = Hooks
- Clubs = Kneeling Highs Punches
- Ace of Hearts = 150 Uppers
- 7 of Diamonds = 70 Jab-Crosses
- Jack of Clubs = 100 Kneeling High Punches
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.