I'm back with another FREE Boxercise Workout Plan for you! Another fun warm up to get your crew confused and giggling and, most essentially, warm. And an exhausting finisher to boot! #45MinWorkout #RunAround #Move #Dizzy #Amarillo #MoonOfLove #Boxercise #FreeBoxerciseWorkout WARM UP … Run around to “Dizzy” by Vic Reeves! Everyone to jog around the Hall and when Vic sings “Dizzy” do a 180° jump and keep jogging. On “Spin”, “Spinning” and “Whirlpool” touch the floor! ROUND 1 – The Traveller Min 1 – 1,2,1,4, Move Min 2 – 1,8,1,2, Move Min 3 – 3,4,7,2, Move Min 4 – 1,2,1,1,2,3, Move MOVE = Start with the Padder against the wall. The Boxer does the combo then runs to the opposite wall and back to their partner. Whilst the Boxer is running however, the Padder moves to the centre line of the Hall. The Boxer does the combo again and runs again and this time the Padder back-steps back to the wall. Repeat this for the full minute. ROUND 2 – Super 7s Min 1 – 1,2,1,2,7,7,7 Min 2 – 3,4,3,2,7,7,7 Min 3 – 3,8,1,8,7,7,7 Min 4 – 5,6,3,2,7,7,7 This round as you’ll see involves each combo being SEVEN punches and each combo ends with three number SEVEN punches. Why? Why not! However, given the #7 punch is often your weaker arm, it’s an opportunity to build endurance in your weaker side and potentially create more physical balance. ROUND 3 – Duck’n’Run Min 1 – 1,2,Duck,2,3, Run Around (Jumping Jacks) Min 2 – 3,2,Duck,2,3,2, Run Around (Jumping Jacks) Min 3 – 7,8,7,2,Duck,2,7, Run Around (Jumping Jacks) Min 4 – 3,4,3,4,3,2,Duck,2, Run Around (Jumping Jacks) Run Around = After the combo (e.g. 1,2,Duck,2,3) then Boxer runs one lap of the Hall and arrives back with their Partner to repeat the combo. While the Boxer is running the Padder should do Jumping Jacks FINISHER SONG 1 – Is this the Way To Amarillo – Punching 1,2,3,4 then Burpee on Amarillo (8 Burpees) SONG 2 – Under The Moon Of Love – Punching 1,2,3,4, then YGIG Burpee on “Moon of Love” (20 Burpees shared) I really hope you enjoy these plans. If you use them please do leave me a comment to let me know how it went. And if you like them a lot (and you find that they save you time) then please consider dropping me a few nuggets for a coffee :-)
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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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