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! WARM UP – 2 MINS YGIG
1 x Burpee 5 x Squats 10 x Jumping Jacks YGIG = You Go I Go. In your pairs partner 1 does 1 x Burpee, then partner 2 does 1 Burpee, then back to partner 1 for the 5 x Squats and so on. Keep looping the 1/5/10 reps until time runs out. ROUND 1 – LADDER Min 1 – 3,4, RUN Around (Squats) Min 2 – 1,2, RUN Around (JJs) Min 3 – 5,6, RUN Around (KO) Min 4 – 7,8, RUN Around (Sprawl) While the Boxer runs around the perimeter of the Hall, 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. The LADDER involves increasing the number of punches before setting of on your run. So for example, minute 1 would be 3,4, Run ... 3,4,3,4 Run ... 3,4,3,4,3,4, Run ... ROUND 2 – SMALL COMBOS Min 1 – 1,2,3,8,3,2, RUN Out and Back Min 2 – 7,2,Duck,2,3,2, RUN Out and Back Min 3 – 3,4,7,4,Roll,4, RUN Out and Back Min 4 – 5,6,1,2,1,2,5,6, RUN Out and Back 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. ROUND 3 – 10/10 LOOP Min 1 – 10 x Jabs + 10 x Squat Thrusts Min 2 – 10 x Hooks + 10 x Sit Ups Min 3 – 10 x Uppercuts + 10 x Squat Jumps Min 4 – 10 x Body Hooks + 10 x Push Ups Simply just keep looping the 10 reps over and over again until the minute is up. BONUS ROUND – COMBO BUILDER (if time) Min 1 – 1,2,3,4, RUN Out and Back Min 2 – 3,4,Roll,4, RUN Out and Back Min 3 – 7,2,Duck,2, RUN Out and Back Min 4 – 3,8,1,2, RUN Out and Back I LOVE a combo builder. By minute 4 it's all getting a bit crazy-bonkers and often turns into chaos and a lot of laughs. This is a combo builder, so each minute you ADD on the new sequence. Therefore minute 4 would be 1,2,3,4 - 3,4,Roll,4 - 7,2,Duck,2 - 3,8,1,2, Run Out and Back FINISHER – 9 TO 5 by DOLLY PARTON 1,2 to the beat the a Burpee on “9 to 5” For this finisher we just do shadow boxing. Keeping the gloves and pads on for extra resistance it's surprising how, after the session, this finisher burns your shoulders! 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
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