Boxing 2 5 exercises 45 minutes 582 MOVEs 209 kcal

1 - Circuit - Warm up 4 exercises 1 Rounds 60 sec Round rest time

1 - Free Exercise - Jump rope 2 - Activities - Boxing

R1 120 sec x 1 sec R1 02:00 min

Light on toes, add in single legs, double over etc. Step and drag drill: One little step in boxing during second minute stance, followed by a long drag with other foot. 20 step and drags in total. 3 - Activities - Boxing 4 - Free Exercise - Push-up - narrow

R1 02:00 min R1 10 reps x 1 sec

Complete 100 high jab cross combinations.

2 - Activities - Boxing 3 - Activities - Boxing

Duration: 19:00 min Duration: 10:00 min

Complete the following combinations over 2 minute Complete the following Pyramid drill at own pace: - rounds with partner, dumbbells or on a heavy bag: 10 jab-cross, then 2 push ups, 20 jab-cross, 2 push 1. Jab jab cross, left upper, right upper (add right ups etc. to 60 jab-cross and 2 push ups. Work way hook, left hook onto combination for the second back down with 50 jab-cross, 2 squat jumps, 20 jab minute). 2. Jab jab cross, slip, cross (add duck, 3x cross, 2 squat jumps etc. to 10 jab-cross and 2 right knees onto combination for the second squat jumps. minute). 3. Jab, cross cross, slip, cross - focus on speed for the full 2 minutes. - Breaks can be up to 2 minutes in between rounds. 4 - Activities - Boxing

Duration: 05:00 min

Complete the following finishing drills at own pace: - 250 punches- choose combination (s) to complete. - Crunch and punch for 1 minute.

5 - Circuit - Stretching 4 exercises 1 Rounds 60 sec Round rest time

1 - Stretching - Triceps 2 - Stretching - Biceps

R1 1 x 30 sec x 1 sec R1 1 x 30 sec x 1 sec 3 - Stretching - Posterior shoulder 4 - Stretching - Chest - Against Wall

R1 1 x 30 sec x 1 sec R1 1 x 30 sec x 1 sec