ROUND 1 - THE RUN AROUND
Min 1 – 1,2,7, Run Around (Squats) Min 2 – 3,4,7, Run Around (Bicycle Crunches) Min 3 – 7,8,1, Run Around (Lunges) Min 4 – 6,5,8, Run Around (Mountain Climbers) While the Boxer runs the Padder does whatever is in the brackets. The running involves running one lap of the hall, essentially running around the group of boxers. Each bout is 1 minute long then there is a 10 second break while I yell out the next sequence. After the 4 x 1-minute bouts the Boxer and Padder swap and the round is repeated. This works well because there is a bit of a commotion as the runners get tangled up with each other and dodge each other. If often ends up in giggles and a few slight jabs to the ribs. ROUND 2 - MASSIVE COMBO BUILDER Min 1 – 1,2,1,4 (Run Out and Back Min 2 – PLUS 7,2,7,2, Sprawl Min 3 – PLUS 3,2,3,8, Run Out and Back Min 4 – PLUS 1,2,5,6, Knock Out This is a combo builder, so each minute you ADD on the new sequence. Therefore minute 4 would be 1,2,1,4 - 7,2,7,2 - 3,2,3,8 - 1,2,5,6, Knock Out. Run Out and Back is simply to run from the centre line of the hall out the the wall and then back to the centre. After each combo both Boxer and Padder do whatever is in the brackets. Each bout is 1 minute long then there is a 10 second break while I yell out the next sequence. After the 4 x 1 minute bouts the Boxer and Padder swap and the round is repeated. ROUND 3 – THE DAFT RUN AROUND Min 1 – 1,2,7,1,2,7 (Run) Min 2 – 3,4,Roll,4,7,2 (Run) Min 3 – 7,8,1,2,Duck,2 (Run) Min 4 – 5,6,7,8,7,8 (Run) After each combo the Boxer runs one lap of the hall and then partners with the next Padder in line. This is so much fun because you end up getting confused as to who you should be partnering with and you end up lapping other runners and bumping into each other and it all turns into a CRAZY mess. Each bout is 1 minute long then there is a 10 second break while I yell out the next sequence. After the 4 x 1 minute bouts the Boxer and Padder swap and the round is repeated. FINISHER IF TIME - Burpee/Squat Hold/Burpee I do love a finisher. This week it's more Burpees! Playing a Tabata Song (8 rounds of 20 seconds exercise/10 seconds rest) we start each 20 seconds with a Burpee, then we hold a squat until the end of the 20 seconds and we finish that interval with another Burpee. So that'll be 16 Burpees in total and a whole host of leg burning squat holds. What Did You Think? If you used this workout plan then I hope you enjoyed it and got lots of value from it. Please leave me a comment and let me know how it went. If I've got you for a moment longer - please consider funding my next coffee and drop me a wee donation to my PayPal account at [email protected].
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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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