Here is this week's workout plan for you to dive into! This week we have lots of core exercises and not so much running as usual. Some tasty combos and two terrifying finishers ;-) which are sure to get your crew flat and sweating on the floor. This is for a 45 minute class. Remember these plans are FREE so please use them and let me know how it goes. Of course I'd welcome a brew if you wanna say thanks with a quid or two :-). Scroll to the bottom for a downloadable PDF of this workout WARM UP (2 mins each boxer) 10 Jabs + 10 Squats 8 Jabs + 8 Squats 6 Jabs + 6 Squats 4 Jabs + 4 Squats 2 Jabs + 2 Squats 3 Burpees 2 Hooks + 2 Plyo Lunges 4 Hooks + 4 Plyo Lunges 6 Hooks + 6 Plyo Lunges 8 Hooks + 8 Plyo Lunges 10 Hooks + 10 Plyo Lunges Basically, you have 2 minutes to get as far through this pyramid as you can. After 2 minutes, swap gloves and pads and start again! ROUND 1 – POWER PUNCHES (4 mins each boxer) The focus on this round is to prep your punches for a big power punch. For example, 1,1,1,2 would be three x 1 at just a gentle tap followed by a fully loaded powerful 2. Min 1 – 1,1,1,Power 2 (then Sprawl) Min 2 – 1,2,1,Power 4 (then KO) Min 3 – 1,2,3,Power 8 (then Tuck Jump) Min 4 – 1,2,7,Power 2 (then Squat Thrust) Both the Boxer and Padder whatever is in the brackets. ROUND 2 – BIG COMBO + CORE (4 mins each boxer) Min 1 – 1,2,3,2,3,8 (then 15 Bicycle Crunches) Min 2 – 5,6,3,4,7,2 (then 15 Plank Taps) Min 3 – 7,2,3,4,7,2 (then 15 Mountain Climbers) Min 4 – 3,8,1,2,1,8 (then 15 Plank Jacks) Both the Boxer and Padder whatever is in the brackets. ROUND 3 – DUCK’N’ROLL’N’RUN (4 mins each boxer) Min 1 – 1,2,Duck,2,3,4,Run (Plank) Min 2 – 3,4,Roll,4,7,2,Run (Plank) Min 3 – 7,8,7,2,Duck,2,Run (Plank) Min 4 – 3,2,Duck,2,7,4,Roll,4,Run (Plank) While the Boxer runs one lap of the Hall the Padder does whatever is in the brackets. FINISHER SONG 1 – Snap! – Rhythm is a Dancer Punch 1,2,3,4 to the beat then BURPEE on Rhythm (16 Burpees). <Swap> SONG 2 – Snap! – The Power Punch 1,2,3,4 to the beat then BURPEE on I’ve Got The Power (12 Burpees) and SQUAT on Kinda Heavy/Kinda Hectic (9 Squats). 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 #FreeWorkouts #FreeWorkoutPlans #FreeBoxerciseWorkoutPlans
1 Comment
1/31/2024 01:32:47 am
Hi
Reply
Leave a Reply. |
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
Categories |