I'm back with another c45 minute workout. This week we have a super fun, confusing, and chaotic warm up ... I hope you enjoy! ROUND 1 – DUCK! Min 1 – 1,2,Duck,2,7, Run Out and Back Min 2 – 3,4,7,2,Duck,2, Run Out and Back Min 3 – 2,2,1,2,Duck,2, Run Out and Back Min 4 – 4,3,2,Duck,2, Run Out and Back Run Out and Back = Both the Boxer and the Padder run from the centre line of the Hall out to the wall then back again to repeat the combo. TABATA INTERVAL – Burpee, Plank, Burpee This Tabata interval uses one Tabata song (4 minutes) and consists of eight 20 second intervals with a 10 second rest in between intervals. For each interval everyone does a Burpee, then they do a Plank, and finish the interval with another Burpee. That'll be 16 Burpees in total and plenty of Plank. ROUND 2 – A Bit of Core Min 1 – Sit Up Jabs Min 2 – Overhead Jabs Min 3 – Plank Jabs TABATA INTERVAL – Burpee, Squats, Burpee In this Tabata interval, for each interval everyone does a Burpee, then they do Squats, and finish the interval with another Burpee. That'll be 16 Burpees in total (and a whole lotta Squats!). ROUND 3 – Combo Builder Min 1 – 1,2,3,4, Sprawl Min 2 – 7,8,7,8, KO Min 3 – 1,4,1,8, Squat Thrust Min 4 – 1,2,Duck,2, Run Around & Switch Run Around & Switch = After the sequence (1, Power 2) then Boxer runs one lap of the Hall then partners with the next Padder in the line. Essentially the Boxer will partner with a different Padder after each set. FINISHER – Sally Squats! Sally Squats are a great warm up or finisher. Personally I prefer them as a finisher, especially after a leg-intense workout.
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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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