This is a NEW WORKOUT designed for a c45 minute class. Oftentimes I see my team falling into a lazy pattern of boxing with them intent on just getting the reps done. In this workout we introduce some pauses and rotations which force the Boxer to stop, think, and reset. I find it helps to embed the good Boxercise practices. SCROLL TO THE BOTTOM FOR A DOWNLOADABLE PDF OF THIS WORKOUT TESTED: Held this class last night (5/2/24) and it went well. I have noticed that my plans for a ~45 minute class rarely gets fully covered. Last night we ran out of time so had to miss off the Finisher. Possibly worth noting that I allow 10 seconds between every minute of boxing to give me time to shout out the next sequence. These 10 seconds add up to 3 minutes over the course of the class. Add in to this the 3/4 minutes initial briefing and I'm not surprised I run out of time. WARM UP – POWER UP! 2 minutes per Boxer. Do the following on loop for 2 minutes then swap pads and gloves. 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 1 x Squat 1 x Burpee *Both the Boxer and Padder do the Squats and Burpees! ROUND 1 – PAUSE Min 1 – 1,2,3 – Pause – 1,1,2,1 – Pause Min 2 – 3,4,8 – Pause – 1,8,1,8 – Pause Min 3 – 1,8,7,2 – Pause – 2,7,4,3 – Pause Min 4 – 1,1,2 – Pause – 2,2,1,2 – Pause The purpose of the pause is to force the Boxer to stop, reset, and maintain good form. It helps to stop the Boxer form falling into a lazy pattern of punches. I ask the Boxer to take 1 step back then 1 step forward for the Pause. ROUND 2 – TURN AROUND Min 1 – 1,2,3 – Rotate – 1,1,2,1 – Rotate Min 2 – 3,4,7 – Rotate – 1,8,1,8 – Rotate Min 3 – 1,8,7,2 – Rotate – 2,7,4,3 – Rotate Min 4 – 1,1,2 – Rotate – 2,2,1,2 – Rotate In this round the Padder should remain on-the-spot and rotate forcing the Boxer to sidestep to face the Padder. Similar to Round 1, this again forces the Boxer to stop, reset, and maintain good form. The introduction of the ‘Rotate’ help to introduce some movement which surprisingly gets you tired. Notice that the combo of punches is the same as Round 1. NOTE: The Padder dictates which direction the rotation occurs and whether it’s 90° or 180°. ROUND 3 – POWER DOWN! Min 1 – 3,4,3,4 – Squat Thrust – 5,6,5,6 – Squat Thrust Min 2 – 1,2,7,2 – Gorilla Squat – 3,4,7,4 – Gorilla Squat Min 3 – 7 – Run – 7,2 – Run – 7,2,7 – Run … and so on Min 4 – 1, Power 2 – Run Around & Switch You'll notice that in Min 4 there is a Power 2. Simply do a tickle of a 1, then with full torso rotation and focus on the Pad hit the Pad with your #2 punch with PLENTY OF POWER! Run Around & Switch = After the sequence (1, Power 2) then Boxer runs one lap of the Hall then partners with the Padder in the line. Essentially the Boxer will partner with a different Padder after each set. FINISHER (if time) SONG 1 – Kool & The Gang – Get Down On It Do punches 1,2,3,4,5,6,7,8 and then do a Burpee on "Get your back up off the Wall" <Swap> SONG 2 – Kool & The Gang – Ladies Night Do punches 1,2,3,4,5,6,7,8 and then do a Burpee on "Oh what a Night" Fear not! There are only 11 Burpees in Get Down On It and 13 Burpees in Ladies Night . 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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