Here's this weeks FREE plan for you to use and enjoy! I hope it gives you inspiration and as always, if you use it, please let me know how it goes. WARM UP – SIX AND TWELVE
With 2 minutes on the clock, the Boxer does SIX exercises then TWELVE punches in the following rotation…
Remember to swap gloves and pads and go again for another 2-minute bout. ROUND 1 – POWER LADDER In this round we are focusing on POWER. So, coach your crew to really focus on a powerful #2, #4, and #8 punch. You’ll also see the inclusion of Hide The Dots (HTD). This is where the Padder ‘hides the dots’ on the pads and dictates when the Boxer can proceed with the combo. Min 1 – 1,HTD,1,P2,HTD Min 2 – 1,2,1,HTD,P4,HTD Min 3 – 7,2,1,2,HTD,1,P4,HTD Min 4 – 3,4,7,HTD,1,P8,HTD ROUND 2 – CARDIOOOOOO This should be a fun round. Essentially, for the FULL 4 MINUTES, everyone jogs the hall counter-clockwise. A nice slow jog. Trainer sets the timer to beep every 15 seconds. On the BEEP pair up with your partner and do the following… BEEP 1 – 10 Jabs (1,2) BEEP 2 – 10 Hooks (3,4) BEEP 3 – 10 Upper Cuts (7,8) BEEP 4 – 10 Body Hooks (5,6) Mix it up a little. Have our crew jog in an alternate manner (padder, boxer, padder, boxer, padder…) and NO OVERTAKING. On each beep alternate who you partner with. For example, on BEEP 1 the Boxer should partner with the Padder in front of them and on BEEP 2 the Boxer should partner with the Padder behind them. ROUND 3 – CORE Min 1 – Non-Stop Overhead Jabs – The Boxer sits on the floor whilst the Padder stands behind the Boxer with the pads held over the Boxer’s shoulders. The Boxer Jabs upwards (right hand to left pad/left hand to right pad). Min 2 – Sit Up Jabs (Sit Up 1,2) – Both Boxer and Padder link ankles. Both do one Sit Up then the Boxer does two Jabs (1,2) then repeat. Min 3 – Plank 3,4 Shuffle* - We have a row of Boxers and a row of Padders. Everyone in the Plank position. The Boxer does a 3,4, then Plank Walks to their left to meet the next Padder in the line. Repeat. When the Boxer reaches the end of the line they jump up and run back to the start of the line. And continue until time runs out. Min 4 – V-Sit Hooks – The Boxer sits while the Padder kneels behind them. The Padder holds the Pads in the 3,4, position and the Boxer, while in the seated position, rotates and punches the pads. FINISHER Song 1 – Up and Down (Vengaboys). Just do non-stop hooks to the beat. On "Up", move to 3,4. On "Down" move to 5,6. When it goes CrAzY just have some fun with it! Song 2 – We Like to Party (Vengaboys). Just do non-stop hooks to the beat. On "Hey Now" do a #7 punch. On "We Like To Party" do a SiLLy DaNcE!
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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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