I'm back after another wee break with this c45 minute Boxercise class plan. Hope you like, and of course, any questions just ask!
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I'm back with this week's FREE Boxercise Workout. This plan is based on a 45 minute class and allows 1 minute between rounds for a brief explanation of whats coming up and for the team to swap gloves and pads. Warm Up – 30/30/30 (2 mins)
• 30 Jabs – Run Out and Back • 30 Hooks – Run Out and Back • 30 Upper Cuts – Run Out and Back Run Out and Back involved the Boxer and Padder running from the center line of the Hall out to the wall and back again then repeat the combo. Round 1 – 5/6/7/8 Min 1 – (Five Punch Combo) – 1,2,1,4,1,HTD Min 2 – (Six Punch Combo) – 1,2,1,4,1,8,HTD Min 2 – (Seven Punch Combo) – 1,2,1,4,1,8,1,HTD Min 4 – (Eight Punch Combo) – 1,2,1,4,1,8,1,2,HTD HTD = hide The Dots. After the combo the Padder should momentarily HTD on their pads therefore forcing the Boxer to reset before doing the combo again. the Padder is in control of how long the Boxer must pause for. Round 2 – Power Lunge Min 1 – 3,4,3,4,3,4, Both Run Out, Both Lunge Back Min 2 – 1,2,3,2,3,2,3, Both Run Out, Both Lunge Back Min 3 – 5,6,5,6,7,2,7, Both Run Out, Both Lunge Back Min 4 – 1,1,1,2,1, Both Run Out, Both Lunge Back Round 3 – Duck & Roll Min 1 – 1,2,Duck,2,Duck,2, Sprawl Min 2 – 3,4,Roll,4,Roll,4, KO Min 3 – 1,2,Duck,2,7,8, Sprawl Min 4 – 3,4,Roll,4,7,2,7, KO Warm Up – Power Down – Low Intensity (2 mins/Boxer)
In pairs lined up down the centreline of the Hall, on the beep (beeps are 5 seconds apart) do 1,2,3,4, then the Boxer moves down the line to the next Padder. Remember it’s the Padders duty to adopt the appropriate stance (Orthodox/Southpaw) to compliment the Boxer. When you reach the end of the line, jog back to the start, and continue. After 2 minutes, swap gloves and pads and go again with a different Boxer. After a couple of weeks off I'm back with another FREE Boxercise Workout for you! Hope you like.
#RunAround #RunOutAndBack #HideTheDots Here's this weeks FREE plan for you to use and enjoy! I hope it gives you inspiration and as always, if you use it, please let me know how it goes.
Here's this weeks plan for m ~45 minutes class. This week were going OUT ON THE TOWN for a bit of simulated brawling - Ha ha ha!
This week I introduced something I learnt on the Boxercise Instructors forum called "hide the dots". It's a nifty way of allowing the Padder to dictate pace and forces the Boxer to pause and reset.
I'm back with another FREE Boxercise Workout Plan for you! Another fun warm up to get your crew confused and giggling and, most essentially, warm. And an exhausting finisher to boot!
#45MinWorkout #RunAround #Move #Dizzy #Amarillo #MoonOfLove #Boxercise #FreeBoxerciseWorkout I'm back with another c45 minute workout. This week we have a super fun, confusing, and chaotic warm up ... I hope you enjoy!
I'm back with ANOTHER FREE workout plan for you all to use and enjoy! This week I'm placing a heavier focus on LEGS with lunges and squats (as well as plenty of upper body stuff like punches ... of course!)
Occasionally I find that as a participating Boxercise coach I neglect to drill in to my team the basics of Boxercise. Those basics that were the foundation of the Boxercise Instructor Course.
This is a NEW WORKOUT designed for a c45 minute class. Oftentimes I see my team falling into a lazy pattern of boxing with them intent on just getting the reps done. In this workout we introduce some pauses and rotations which force the Boxer to stop, think, and reset. I find it helps to embed the good Boxercise practices.
Special thanks to Samantha Perry (Boxercise Instructors ONLY Facebook Group) for this inspiration. Personally, I've done these core finishers many times before and found them to be sufficiently brutal 😂 so I thought I'd save them here for you to access easily. * Make each bout 40 to 50 seconds long allowing time for them to get a wee bit of rest and to get into position for the next bout. * After the three minutes remember to allow time to swap gloves and pads so that both partners get the opportunity to punch. Essentially this 'Finisher' is ~6 minutes long (3 minutes per boxer). * I highly recommend using mats otherwise people will complain about sore bottoms. #Boxercise #FreeBoxerciseWorkouts #FreeWorkoutPlans #BoxerciseCoreFinisher
Well THAT was fun! Here's another from the archive. This one from March 2023. Round 1 is a killer for your shoulders and arms and the warm up is a bit brutal! Check it out and I hope you enjoy!
Here is this week's workout plan for you to dive into! This week we have lots of core exercises and not so much running as usual. Some tasty combos and two terrifying finishers ;-) which are sure to get your crew flat and sweating on the floor. This is for a 45 minute class. Remember these plans are FREE so please use them and let me know how it goes. Of course I'd welcome a brew if you wanna say thanks with a quid or two :-).
Here's another workout from the archives. Lots of combos and skills being tested PLUS another gruesome finisher! This workout was for a 60 minute class. Give it a go and let me know how it went!
I LOVE to finish my workouts with a silly finisher and I really enjoy searching for songs that you can PUNCH to and BURPEE (or Squat) to. This one was both an AWESOME finisher and AWESOME to sing along to!
In April last year I finished my season of Boxercise and shared on the Facebook Group this cheeky finisher. After a barrage of boxing I do like a Burpee finisher. they often get a fit frantic and silly but that's what it's all about. FUN FIRST FITNESS.
This week I tried something new and it went down well! A simple plan (and therefore a simple workout) but very VERY hard work! This plan is for a 60 minute class.
Another archived workout for you to enjoy! This one was my last Boxercise session of 2023 forbore the Christmas break. Really enjoyed the TABATA INTERVALS in this workout. This plan is for a 60 minute class.
Here's an old workout from my archives for you to try out. I first shared this workout on 15th January 2023. I'm in the process of uploading here my old workout plans so that there's a nice little catalogue of workouts for you to enjoy!
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About MeAs a qualified Personal Trainer, Level 1 Crossfit Trainer, and Boxercise Coach, I'm always planning my next class in an attempt to deliver new, exciting, varied, and fun classes that keep people coming (and paying). Archives
April 2024
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