After a couple of weeks off I'm back with another FREE Boxercise Workout for you! Hope you like. #RunAround #RunOutAndBack #HideTheDots WARM UP
10/10/10 – Simply do 10 Japs (1,2), 10 Hooks (3,4), and 10 Upper Cuts (7,8) on loop for 2 minutes per boxer. It’s a great way to get your shoulders fired up! ROUND 1 – Run Around Min 1 – 3,4,7,8, Run Around Min 2 – 1,2,3,4, Run Around Min 3 – 7,2,7,2, Run Around Min 4 – 3,4,7,2, Run Around Run Around = After the combo (e.g. 3,4,7,8) 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 ROUND 2 – Duck and Roll Combo Builder In this round we are focusing on building up a flawless combo and each minute we add on the new combo to the previous combo(s). 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 – 1,2,Duck,2 (HTD) Min 2 – Duck,2,3,2 (HTD) Min 3 – 3,4,Roll,4 (HTD) Min 4 – 7,2,7,2 (HTD) So, for example, Minute 4 will be 1,2,Duck,2, Duck,2,3,2, 3,4,Roll,4, 7,2,7,2 (HTD) ROUND 3 – Down and Out Min 1 – 3,4 (Ladder), Sprawl Min 2 – 7,8 (Ladder), Run Out and Back Min 3 – 3,4,7,2,7,2,7,2, Run Out and Back Min 4 – 1,1,2,1,2,1,2, KO Ladder = Increase the reps. So for example in Minute 1 do 3,4,Sprawl,3,4,3,4Sprawl,3,4,3,4,3,4Spralw and so on. Run Out and Back = With the crew all lined up on the middle line of the hall, after the sequence both the Boxer and the Padder run out to the hall wall, then back to the middle to go again! FINISHER – (2 minutes per boxer) Everybody Plank. In turn one pair jump up, do a speedy combo (what I call drillz – 1,2,3,4,5,6,7,8) then resume the Plank position then the next pairing jumps up and so on for 2 minutes then swap!
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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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