Warm up:

Shadow Boxing- 30 seconds uppercuts 2x push ups 2x sit ups 2x squats

30 seconds straights 4x push ups 4x sit ups 4x squats

30 seconds double jab cross (above body weight exercises go to 6)

30 seconds double jab cross, left uppercut, right uppercut (above body weight exercises go to 8)

30 seconds jab, cross, hook, cross (above body weight exercises go to 10)

Combination Round: Emphasise correct technique and boxing stance – Start with basic punches! Jab Cross– Set (Continue for 1 minute) – Add another jab cross- (I minute). Add a duck and a cross. (1 minute) Swap over

Power Round: 2x straights, 4x straights, 6x straights, 8x straights, 10x straights 1 push ups (1mins) 2x straights, uppercuts, 4x straights, uppercuts 6x straights, uppercuts 8x straights, uppercuts 10x straights, uppercuts 1 push ups (1mins) Continuous power straights (30 seconds), Continuous power upper cuts (30 seconds)

Speed Round: Make sure the participants keep pulling their punches back to their chin. 10 seconds straights, 10 seconds upper cuts, 10 seconds up high, 10 seconds punches from a sit up position. 20 seconds recovery. Repeat this sequence 3 times.

Resistance Round- Now it’s time to target large muscle groups

Double jab cross (5 times), 2 squat jumps, 4 lunge jumps (1 minute) Double jab cross, jab cross (5 times), 2 squat jumps, 4 lunge jumps (1 minute) Double jab cross, jab, cross, left upper cut, right upper cut (5 times) 2 squat jumps (1 minute) Swap Over

Combinations Round: A more complex combination – Remember to re-iterate proper technique. Jab, cross, hook, cross (1 minute) Jab, cross, hook, cross, duck, cross (1 minute) Jab, cross, hook, cross, duck, cross, left uppercut, cross (1 minute)

Speed and Power Round: We will use pyramid style training for a speed sets. Combination is power based, uppercuts is speed based.

Routine: Jab cross, hook cross, 2 uppercuts Jab cross, hook cross, 4 uppercuts Jab cross, hook cross, 6 uppercuts Jab cross, hook cross, 8 uppercuts Jab cross, hook cross, 10 uppercuts, continue on going up by sets of 2 till 20 (2 mins)

Cool down & stretch

5 Things to Remember When Teaching a Boxing Class

1. Keep instructions clear and simple – Do not take too long to explain!

2. Look around and make sure everyone is doing it correctly.

3. Keep energy high and don’t stop motivating them through the round.

4. Show that you are in control and have confidence in what you are doing.

5. If you think they have not worked hard enough in the round don’t be afraid to add something at the end of the round e.g. a set of 50 straight punches or 10 to 20 repetitions of a resistance exercise i.e. squats, sit ups, or push ups.