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!) Scroll to the bottom for a downloadable PDF of this workout. WARM UP – Over & Under Create two lines of people (two teams). Each team has 6 pads piled up at the start of the line. Everyone sits in the V-Sit Hold position. On ‘GO’ the teams pass the pads over their legs and under the next person’s legs (hence the name over and under). When all 6 pads have made it to the end you do the same but in reverse so that all the pads return to the start. First team to return all pads wins. Losing team must do 5 Burpees each. I use 6 pads because usually I have 12 class participants – so 6 people per team – so I match the number of pads to the number of people per team. I find this is enough for a warm up and a quick game (without taking up too much time). ROUND 1 – Shoulder Burner Min 1 – Just 1 Min 2 – Just 2 Min 3 – Just 3,4 Min 4 – Just 7,8 This might seem like a Boxer heavy workout BUT don’t underestimate the strain on the Padder also. As the coach, remember to yell the key coaching prompts… STANCE, PIVOT, REACH! Because of the punch repetition, participants can become lazy and fall into a pattern of boxing that compromises the standards set by Boxercise so reminding them of the standards before and during is important. ROUND 2 – Power Lunge Min 1 – 1,2,3,8 – Step Forward Min 2 – 1,4,7,1 – Step Forward Min 3 – 7,8,1,1,2 – Step Forward Min 4 – 3,8,3,2 – Step Forward Starting with the Boxer against the wall the Boxer does the combo then steps forward (and the Padder steps back). The Boxer repeats the combo UNTIL the Padder reaches the opposite wall. When the Padder reaches the wall, the Padder and the Boxer both do Walking Lunges back to their starting point. Repeat until the minute is up! EDIT 13/2/24: After running this session my boxing partner and I concluded that having the Boxer step forward and the Padder step backward made for a better and safer interval. WHY? Well, we observed that the Padder was hastily commencing their step forward while the Boxer was finishing their powerful punches. This compromised the REACH protocol and because of the movement of the pads on occasion the punch slipped through the pad and came perilously close to removing some teeth! NOTE: It’s always worth trying a combo but never be afraid to adjust mid-routine if it makes for a better and safer workout. ROUND 3 – Power Hooks Min 1 – 3,4 Ladder, Gorilla Squat Min 2 – 3,4 Ladder, Run Out and Back Min 3 – 3,4 Ladder, Squat Thrust Min 4 – 3,4 Ladder, Run Around Ladder means increase the reps every set. So, for example, Min 1 would be 3,4, Gorilla Squat, 3,4,3,4, Gorilla Squat, 3,4,3,4,3,4, Gorilla Squat … and so on. FINISHER – The Gloves Are Off For the remaining time (this plan is for a ~45 class) face your partner and do a Burpee/Squat ladder as follows… Partner 1 does 1 Burpee + 1 Squat Partner 2 does 2 Burpees + 2 Squats Partner 1 does 3 Burpees + 3 Squats …and so on. NOTE: After every minute I allow 10 seconds rest which gives me time to yell out the instructions for the following minute. 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]. #Boxercise #BoxerciseWorkouts #FreeWorkouts #FreeBoxerciseWorkouts
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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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