Another archived workout for you to enjoy! This one was my last Boxercise session of 2023 forbore the Christmas break. Really enjoyed the TABATA INTERVALS in this workout. This plan is for a 60 minute class. SCROLL TO THE BOTTOM FOR A PDF OF THIS WORKOUT WARM UP - DRILLZ 1,2,3,4,5,6,7,8 (Swap pads and gloves after 2 minutes) ROUND 1 - 1 LAP After each combo, the Boxer runs 1 lap of the Hall while the Padder does Squats Min 1 - 1,1,2,7 Min 2 - 2,2,3,4,7 Min 3 - 7,1,2,1,7 Min 4 - 5,6,1,2,1,2 INTERVAL - Tabata Plank/Mountain Climbers ROUND 2 - PUNCH LADDER TAP Min 1 - 1,2, Floor Tap Min 2 - 3,4, Floor Tap Min 3 - 7,8, Floor Tap Min 4 - 1,2,3,2,7,8, Floor Tap The point of the floor tap is to force the boxer to break after the sequence. It help then to reset and punch better rather than to fall into a lazy pattern. INTERVAL - Tabata V-Sit/Bicycles ROUND 3 - SMALL COMBO BUILDER Min 1 - 1,2,Duck,2 (Run) Min 2 - PLUS 3,2,3,2 (Run) Min 3 - PLUS 3,4,Roll,4 (Run) Min 4 - PLUS 7,2,Duck,2 (Run) This is a combo builder, so each minute you ADD on the new sequence. Therefore minute 4 would be 1,2,Duck,2 - 3,2,3,2 - 3,4,Roll,4 - 7,2,Duck,2 Run. You can choose any run you like. Personally I have both the Boxer and Padder run from the centre line of the hall out the the wall and then back to the centre. FINISHER - TWO SONGS Michael Jackson BAD - 1,2 to the beat then Burpee on I'm Bad <swap boxer and padder> Queen Another One Bites The Dust - 1,2 to the beat then Burpee on Dust
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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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