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! WARM UP – HURDLES Create two teams. Each team lines up in the Plank position. On “GO” the first person in the line stands up, hurdles over their teammates, and runs back to their starting position and resumes their Plank. Only when they have returned can the next person go. The winning team is the team which gets everyone to complete the hurdles and back to their starting position first. The losing team must do 5 Burpees! ROUND 1 – CRAZY 100s This round is an AMRAP (as many rounds as you can) in 4 minutes! One round = 100 Jabs (1,2), 100 Hooks (3,4), and 100 Uppercuts (7,8). Padder don’t be fooled! Holding the pads for 4 minutes straight is no walk in the park! ROUND 2 – 5-MOVE COMBOS Min 1 – 1,2,7,2,3 (Move) Min 2 – 3,4,3,8,1 (Move) Min 3 – 1,2,1,8,1 (Move) Min 4 – 3,4,1,1,2 (Move) Move = The Padder starts against the wall. After each combo, the Boxer takes one step back whilst the Padder moves forward on step. When the Boxer reaches the opposite wall, it will be the Padder who takes a backwards step. REMEMBER that when you are the Padder you are in control of when the Boxer punches. Use the Hide The Dots principle to guide the Boxer. ROUND 3 – OUT ON THE TOWN! Min 1 – 1,2,Duck,2,KO,1,2,Duck,2,Run Around,Head Banger! Min 2 – 3,4,Roll,4,KO,3,4,Roll,4,Run Around,Head Banger! Min 3 – 1,2,7,2,Duck,2,KO,1,2,7,2,Duck,2,Run Around,Head Banger! Min 4 – 3,8,3,4,Roll,4,KO,3,8,3,4,Roll,4, Run Around,Head Banger! Imagine this. You’re out on the town and you get into a scuffle, so you punch them, and dodge them, you get knocked down but you get back up again, you punch them some more then you chase them down and they fall so you pummel their head in! Head Banger = The Padder holds the pads low down but facing up. The Boxer punches down onto the pads. FINISHER – THE GLOVES ARE OFF!
“Dizzy” by Olly Alexander Run around the Hall. On “Dizzy” do a 180° jump and keep running (in the opposite direction). On “Kisses” do a Squat. On “Round and Round” give your partner a High Five!
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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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