Here's another workout from the archives. Lots of combos and skills being tested PLUS another gruesome finisher! This workout was for a 60 minute class. Give it a go and let me know how it went! ICE BREAKER – Over and Under Make two lines. Team 1 and Team 2. Hold the Ukrainian Twist position (v-sit hold). It’s a race. Pass 5 pads each team from one end of the line to the other and back again TWICE. Each pass needs to go over your legs and under the next persons legs. WARM UP (4 mins each boxer) Min 1 - 1, 2, Sprint Min 2 – 3, 4, Sprint Min 3 – 7, 8, Sprint Min 4 – Drills - 1, 2, 3, 4, 5, 6, 7, 8, Sprint Sprint (I also sometimes call it Out and Back) is simply to run from the centre line of the hall out the the wall and then back to the centre. ROUND 1 – Power/Combo/Sprint (4 mins each boxer) Min 1 – 1, 2, Duck, 2, Power 3, Power 4, Sprint Min 2 – 3, 4, Roll, 4, 7, 8, Sprint Min 3 – 1, 2, Duck, 2, 3, 4, Roll, 4, Sprint Min 4 – 1, 1, 1, Power 2, Sprint Power is just where I ask the boxers to hit really hard. It makes them more considerate as to what they are doing and importantly where they are punching. ROUND 2 – Hello Floor (4 mins each boxer) Min 1 – 1, 2, 3, 4, Sprawl Min 2 – 1, 2, 7, 8, KO Min 3 – 1, 2, 3, 8, 8, Sprawl Min 4 – 3, 4, 7, 4, 7, KO Sprawl = Lay on the floor on your belly then get up again! KO = Lay on the floor on your back then get up again! ROUND 3 – Mega Combo Builder (4 mins each boxer) Min 1 – 1, 2, Duck, 2, Sprint Min 2 – PLUS 3, 4, 7, Sprint Min 3 – PLUS 2, 7, 8, Sprawl & Sprint Min 4 – PLUS 3, 4, Roll, 4, Sprint FINISHER SONG 1 Personal Jesus (Depeche Mode) – 1, 2, 3, 4 to the beat then a Burpee on 'Personal Jesus' and 'Touch Faith' <swap pads and gloves> SONG 2 Just Can't Get Enough (Depeche Mode) - 1, 2, 3, 4 to the beat then a squat on 'Just Can't Get Enough" 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
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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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