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
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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 |
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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