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
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.
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.
The exercises with a rep range can be varied for different fitness levels.
- 100 straight punches
- 10 -15 push ups
- 150 uppercuts
- 30 – 50 Mountain climbers
- 100 high punches
- 15 Toyota jump squats
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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.