FOR PERSONAL TRAINERS
BOOTCAMP BOXING WORKOUTS FOR PERSONAL TRAINERS
© Copyright: Garry Robinson Published: August 2014 Publisher: Kaizen Outdoor Fitness
The right of Garry Robinson to be identified as author of this Work has been asserted by him in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.
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BOOTCAMP BOXING WORKOUT #1
ROUND 1 [6 mins] ROUND 2 [6 mins] ROUND 5 [5-6 mins] Mini-Circuit with Shadow Boxing Combo Complex Round Boxing Suicide Runs 3 rounds of 3 x Jab - Cross - L Hook Set out 5 cones about 3m to 5m apart. Jab - Cross - R Upper Padholders remain in a line at the first 30s Jab - Cross - Switch 180o cone. Each cone corresponds to a 3 x Power Jacks 30s Mountain Climbers different combo. The drill consists of COMBO 4 boxers doing “suicide drills”:- 30s Duck - L Hook - Duck - R Hook The boxer runs to the nearest cone and 30s Knee Pushups (fast) back and then executes the combo COMBO 3 associated with that cone. They then run out to the next cone and back and do the combo for that cone. COMBO 2 ROUND 3 [12 mins] ROUND 4 [12 mins] To complete the round, both the boxer Thrash Round Thrash Round and padholder must do a total of 8 COMBO 1 suicide runs between them. They can 30s Ride the bike } repeat 2mins Jab - Cross - L Hook - L Hook choose to either take turns in swapping 30s Jab - Cross - Jab - Cross } Jab - Cross - R Hook - R Hook roles each time or by doing 2 or 4 in a 30s Ride the bike } repeat 1min AMRAP: Pushups row. 30s Jab - Jab - Jab - R Hook } 2mins Jab - Cross - L Upper COMBO 1 - 10 Straight Punches 30s Ride the bike } repeat Jab - Cross - R Upper 30s Straight Punches: } COMBO 2 - 10 Interweaving Hooks 1min AMRAP: Pushups 4 hard + 4 Fast COMBO 3 - 10 Interweaving Uppers COMBO 4 - 10 Interweaving Low Wide Hooks
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #2
ROUND 1 [5 mins] ROUND 4 [6 mins] Easy Punch Routine Complex Round
10 straight punches + run to a cone 1 pushups run back to pad holder 20 straight punches + run to a cone 2 pushups run back to pad holder ROUND 2 [12 mins] 30 straight punches + run to a cone 3 pushups run back to pad holder Fight or Stay Down 40 straight punches + run to a cone 4 pushups run back to pad holder In pairs using pads 50 straight punches + run to a cone 5 pushups run back to pad holder
Combo to use for ‘Fight’: Jab - Jab - Cross 10 straight uppers + run to a cone 1 burpees run back to pad holder 20 straight uppers + run to a cone 2 burpees run back to pad holder 30 straight uppers + run to a cone 3 burpees run back to pad holder 40 straight uppers + run to a cone 4 burpees run back to pad holder ROUND 3 [12 mins] 50 straight uppers + run to a cone 5 burpees run back to pad holder Star Drill
Assign combos to pad holders as follows ROUND 5 [8 mins] A 1. Jab - Jab - R Upper Diamond Race 2. Jab - Cross - L Hook - R Hook Station A - Interweaving Uppercuts 3. Jab - Duck - Cross 10-12-14-16-18-20-18-16-14-12-10 Boxers do combo 3x at each padholder before Station B - High Knees (Into pads held at waist height) 20m running to the centre and then out to the next 10-12-14-16-18-20-18-16-14-12-10 padholder for a different combo.
B
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #3
ROUND 1 [10 mins] ROUND 3 [36 mins] Footwork Mini-Circuit 6 Station Circuit 1 2 3
3 Rounds 1. Agility Ladder 2. Skipping 6 5 4 3. Ins & Outs
5s - 10s change-overs 1 minute on each station 1 4 interweaving hooks + duck
2 Skipping / Fast Feet + Sprawl ROUND 2 [6 mins] 3 4 interweaving uppercuts + duck Deck of Cards (Remove picture cards)
4 Skipping / 5 broad jumps forward, run backwards Hearts = Consecutive Jabs
Diamonds = Consecutive Crosses 5 4 interweaving straight punches + duck Clubs = Interweaving Hooks Spades = Interweaving Uppercuts 6 Skipping / 5 side-steps (R) + Burpee 5 side-steps (L) + Burpee
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #4
ROUND 1 [6 mins] ROUND 2 [6 mins] ROUND 3 [12 mins] Mini-Circuit with Shadow Boxing Combo Round Zig-Zag 3 rounds of Jab - Jab - Cross Line up padholders as shown in the Jab - Jab - Hook diagram. Space them 3m apart. 30s 3 side-steps (L) + 3 straight punches Jab - Jab - Upper 3 side-steps (R) + 3 straight punches Boxers start by lining up in front of the first padholder as shown. 30s Roaming Plank 3 combos in quick succession. The first boxer shuffles up to the first 30s Semi-Lunge Jumps Then padholder moves 1 step to the front, side or padholder in the line (remember: ‘step & o 30s Glute Bridges back or rotates 90 then boxer goes in again. slide’) and executes the sequence of punches from an orthodox stance. He then shuffles in southpaw stance to the next padholder and executes the same ROUND 4 [12 mins] ROUND 5 [10 mins] sequence as southpaw. Combo Round Crunch & Punch This continues alternating orthodox and 3 x Jab - Cross - L Hook Double “Dragon” Punches southpaw until they reach the end of the line, at which point they must sprint back Padholder lies down, boxer does 3 lateral jumpovers to the start. the prone padholder. Tuck knees up to chest on jump. Beginners - 60 reps (A) Orth. Jab - R Hook - L Hook Intermediates - 80 reps S.Paw. Jab - L Hook - R Hook Second time through, add a Cross to the combo. Advanced - 100 reps (B) Orth. Jab - Cross - L Upper S.Paw. Jab - Cross - R Upper
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #5
ROUND 1 [8 mins] ROUND 3 [6 mins] ROUND 5 [12 mins] A) Core Activator Combo Round Shuttle Shuffle Punch Accumulator Progress through the movements at increasing intensity (A)
Move sideways, forwards and backwards from plank 0’00” L Hook - Cross 3 x Jab - Jab - R Upper - L Upper Inchworm up to downward facing dog and back 1’00” L Hook - Cross - L Hook 3 x shuttle sprints for boxer 1 x jog across for padholder B) Walking Punches 2’00” L Hook - Cross - L Hook - Cross
Teaching the ‘Step & Slide’ technique 15m (B) 10 x interweaving hooks ROUND 2 [10 mins] ROUND 4 [6 mins] 1 x bear crawl for boxer Congo Line Complex Round 1 x jog across for padholder Second time through, do a sprawl just before change. 10 straight punches + 1 mule kick 20 straight punches + 2 mule kicks Third time through, do 2 sprawls just before change 30 straight punches + 3 mule kicks 40 straight punches + 4 mule kicks 50 straight punches + 5 mule kicks 40 straight punches + 4 mule kicks 30 straight punches + 3 mule kicks 20 straight punches + 2 mule kicks 10 straight punches + 1 mule kicks
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #6
ROUND 1 [12 mins] ROUND 3 [27 mins] A) Footwork Drill - The Square Tri-Boxing B) Easy Punch Routine ROUND 1 C) The Square + Easy Punch Routine Pads Gloves Strength Ladder
- Jab - Cross - Upper Kettlebell Turkish Get Ups 3 x Boxer Shuffle to change stance
ROUND 2 [8 mins] Circle of Mayhem ROUND 2
A) 10 straight punches Pads Gloves Strength Ladder B) 10 interweaving hooks - Jab - Cross - L Hook - L Hook Kettlebell One-Arm Swing + High Pull Jab - Cross - R Hook - R Hook
ROUND 3
Pads Gloves Strength Ladder
- 0’00” Jab - Jab - Cross Kettlebell ‘uneven’ pushups 1’30” Jab - Jab - Cross - Jab - Cross Full range, armpit touching the ground
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #7
ROUND 1 [10 mins] ROUND 3 [6 mins] ROUND 6 [8-10 mins] Mini-Circuit Combo Round Boxing Suicide Runs
Jab - Duck - Jab Cross 6 rounds of : 60 Jump Rope Skips 6 Situps 10m COMBO 4 - 20 above head punches 6 Shuttles between 2 cones @ 10m apart ROUND 4 [6 mins] Combo Round with “Secret Weapon” COMBO 3 - 20 punches from plank position
ROUND 2 [6 mins] Jab - Jab - Cross COMBO 2 - 20 low, wide punches Running Clock Secret Weapon 10 interweaving hooks 0’00 Interweaving Straight punches 0’20 Run 20m out + 1 burpee + Run 20m back COMBO 1 - 20 straight punches 0’40 Duck - L Hook, Duck - R Hook (repeat) 1’00 Run 20m out + 1 burpee + Run 20m back To complete the round, both the boxer and ROUND 5 [6 mins] pad holder must do a total of 8 suicide runs Combo Round with “Punch Accumulator” between them. They can choose to either 1’20 Interweaving Straight punches take turns in swapping roles each time or by 1’40 Run 20m out + 1 burpee + Run 20m back Cross - L Upper doing 2 or 4 in a row. 2’00 Duck - L Hook, Duck - R Hook (repeat) Cross - L Upper + Cross 2’20 Run 20m out + 1 burpee + Run 20m back Cross - L Upper - Cross + L Hook
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #8
ROUND 1 [10 mins] ROUND 4 [6 mins] ROUND 6 [12 mins] Skill : Step & Slide Complex Round Jump & Punch Drill : The Square / Ring-Around Cross x 10 + 40 fast interweaving hooks Place 2 cones about 10m to 15m apart.
Cross x 10 + 30 fast interweaving hooks Boxers line up behind one cone and the SHADOW BOXING Cross x 10 + 20 fast interweaving hooks padholders behind the other. A) Step & Slide Cross x 10 + 10 fast interweaving hooks B) 30s of combos at each corner: Boxers make their way over the 10m - 15m Jab - Jab - Cross padholders via a series of broad jumps. Jab x 10 + 10 fast uppercuts 4 x interweaving uppercuts Try to bridge the distance with as few Jab x 10 + 20 fast uppercuts Jab - Jab - Switch 180o to change stance jumps as possible. Jab x 10 + 30 fast uppercuts Duck - L Hook - R Hook (Low, Wide Hooks) Jab x 10 + 40 fast uppercuts When they reach the padholder, they commence a series of straight punches. The number of punches is ten times the ROUND 2 [8 mins] ROUND 5 [6 mins] number of jumps it takes to reach the Easy Punch Routine Complex Round other side. In pairs, with pads & gloves 2 Straight Punches + Sprawl For example, if the boxer makes it in 5 4 Straight Punches + Sprawl jumps, then it is 50 punches. 1. Jab (L) – Jab (L)* 2. Jab (L) – Hook (L)* 6 Straight Punches + Sprawl Boxer runs back to the start and repeats * 8 Straight Punches + Sprawl 3. Jab (L) – Upper (L) the exercise. 4. Jab (L) – Cross (R)* 10 Straight Punches + Sprawl 5. Jab (L) – Hook (R)* 12 Straight Punches + Sprawl * 6. Jab (L) – Upper (R) 14 Straight Punches + Sprawl * Reverse (L) and (R) for southpaw boxers 16 Straight Punches + Sprawl 18 Straight Punches + Sprawl 20 Straight Punches + Sprawl
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #9
ROUND 1 [5 mins] ROUND 3 [6 mins] ROUND 6 [10 mins] Numbers Drill Numbers Drill Unders & Overs Race
SHADOW BOXING In pairs, with pads and gloves Place 2 cones about 40m to 50m apart. “1” = jab Divide group into teams of 3-4 “2” = Cross “3” = Jab, Cross, Hook The team assumes pushup positions in a ROUND 4 [6 mins] “4” = Jab, Cross, Hook, Uppercut line about 1m apart. 40m - 50m
Numbers Drill String together numbers such as “1 then a 2”, “1 The person closest to the start line crawls then a 3” or even “1 and a 2 and a 4”. In pairs, with pads and gloves under the person next to them, then jumps over the person next to them and Move around, ‘dancing’ on toes between combos. assumes the pushup position again. ROUND 5 [8 mins] This brings the team 1 step closer to the ROUND 2 [8 mins] finish line. Circle of Mayhem Shuttle Shuffle This repeats until the whole team has A) 4 Straight Punches + 4 Uppers undered and overed their way to the finish Cone 1 : 3 x Jab - Jab - R Hook B) 2 x Jab - Cross - L Hook - R Hook Cone 2 : 3 x Pushup line. Cone 1 : 3 x Jab - Jab - R Upper 5m First team to finish wins. Cone 2 : 3 x Situp Last team to finish gets the biggest cheer. Repeat
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #10
ROUND 1 [6 mins] ROUND 3 [12 mins] ROUND 5 [8 mins] Mini-Circuit Crossover Tabata 3 rounds of Set out cones about 50m apart to make a large square. Pad holder (10s) Boxer (20s) 30s Ride The Bike (High Knees, Punching Out) Boxer and padholder head off running around the square in opposite directions. Padholder can jog or walk, boxer must Run to a cone 10m Repeat for 20s: 30s Horse Stance away and back run. 6 straight punches 30s Fast Feet + Sprawl Each time they meet / cross over, the boxer hits out the 6 high knees 30s Reverse Lunges boxing complex below. Swap roles half way through.
Complex: ROUND 2 [8 mins] ROUND 6 [8 mins] 4 x Jab - Cross Gimme 4! 6 x High Knees Tabata 8 x Interweaving Hooks ROUND1 - 4 x Straight Punches 50m
Gimme 4! : Burpees Pad holder (10s) Boxer (20s) 4 x Squat + High Row Repeat for 20s:
ROUND 2 - 4 x Interweaving Hooks Jab - Cross Gimme 4! : Lunge Jumps Lateral Jump (R) Lateral Jump (L)
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #11
ROUND 1 [8 mins] ROUND 3 [6 mins] ROUND 6 [12mins] A) Punch Pyramid Shadow Boxing Combo Round Zig Zag 2 straight punches + 2 side steps + 10s RKC Plank Hold Jab - Jab - Cross Line up padholders as shown in the 2 uppercuts + 2 side steps + 10s Horse Stance Step back + Step Forward diagram. Space them 3m apart. Jab - Cross 4 straight punches + 4 side steps + 10s RKC Plank Hold Boxers start by lining up in front of the first Step back + Step Forward 4 uppercuts + 4 side steps + 10s Horse Stance padholder as shown. Jab 6 straight punches + 6 side steps + 10s RKC Plank Hold The first boxer shuffles up to the first 6 uppercuts + 6 side steps + 10s Horse Stance padholder in the line (remember: ‘step & ROUND 4 [6 mins] slide’) and executes the sequence of : Combo Round - Shuffle Around Padholder punches from an orthodox stance. He then Continue up to 10 and back down to 2 shuffles in southpaw stance to the next Jab - Jab - R Hook padholder and executes the same sequence Shuffle Around to switch stance as southpaw. B) Partner up for a 2 minute round of Foot Tag Jab - Jab - L Hook This continues alternating orthodox and southpaw until they reach the end of the line, at which point they must sprint back to ROUND 2 [6 mins] ROUND 5 [6 mins] the start. Combo Round with “Punch Accumulator” Fight or Stay Down (A) Orth. Cross - R Upper - L Upper Jab - Jab - L Upper - Cross In pairs using pads S.Paw. Cross - L Upper - R Upper
Jab - Jab - L Upper - Cross + Duck Cross Combo to use for ‘Fight’: (B) Orth. Jab - Jab - L Upper S.Paw. Jab - Jab - R Upper L Hook - R Hook - L Upper
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #12
ROUND 1 [10 mins] ROUND 3 [10 mins] ROUND 4 [6 mins] A) Walking Punches Combo Round Combo Round Teaching the ‘Step & Slide’ technique. 1 x Jab + Duck Jab - Cross - L Upper - Cross !st time through: Jab (out & back) 2 x Jab + Duck 2nd time through: Cross (out & back) 3 x Jab + Duck 3rd time through: Jab + Cross (out & back) 4 x Jab + Duck A
Switch stance and repeat B) Unders & Overs (in pairs) ROUND 5 [12 mins] 5, 4, 3, 2, 1 1 x Cross + Duck Diamond Race 2 x Cross + Duck 3 x Cross + Duck Start a clock counting Count up the reps for 4 x Cross + Duck 20m Switch stance and repeat 2’40” or until one team ROUND 2 [6 mins] reaches 20 reps. 1 x Jab -Cross + Duck Shuttle Shuffle 2 x Jab -Cross + Duck Then instruct the whole group to 10 straight punches + run* + 1 pushup 3 x Jab -Cross + Duck start counting down the reps. The 20 straight punches + run* + 2 pushups 4 x Jab -Cross + Duck race is on to see who finishes first. B * 30 straight punches + run + 3 pushups Switch stance and repeat 40 straight punches + run* + 4 pushups 15m 1 x Jab - Jab - Cross + Duck Station A - Straight Punches + Prisoner Squats 50 straight punches + run* + 5 pushups 2 x Jab - Jab - Cross + Duck 10-12-14-16-18-20-18-16-14-12-10 60 straight punches + run* + 6 pushups 3 x Jab - Jab - Cross + Duck Station B - Crunch & Punch (Double Punches) *Run backwards out to cone 4 x Jab - Jab - Cross + Duck 10-12-14-16-18-20-18-16-14-12-10 Run forwards back to padholder Switch stance and repeat
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #13
ROUND 1 [10 mins] ROUND 3 [27 mins] Easy Punch Routine + Compass Drill Tri-Boxing ROUND 1
ROUND 2 [8 mins] Pads Gloves Strength Ladder
Modified Congo Line - Numbers Drill Single Leg Deadlift Instructor calls out numbers Boxer shuffles backwards to a cone before shuffling to next pad holder
Alternate between straight punches and ROUND 2 uppercuts at each pad holder Pads Gloves Strength Ladder A) Change every 20s B) Change every 30s - Deck of Cards Kettlebell Single-Arm Press (Heavy) Instructor goes through the deck (no picture cards)
ROUND 3
Pads Gloves Strength Ladder
- Numbers Drill Jump & Stick Instructor calls out numbers
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #14
ROUND 1 [6 mins] ROUND 3 [6 mins] ROUND 5 [18 mins] Agility Ladder Combo Round Travelling Circuit 1. High knees / Run Backwards Jab - Cross - L Upper - R Upper Set up 2 cones about 150m apart or pick a 2. Hopscotch / Side Steps landmark approximately the length of a 3. Lateral Steps / Grapevine Boxers shuffle 3x to switch stance football pitch. 4. Fast Feet / ‘Step & Slide’ Jab - Cross - R Upper - L Upper 5. Zig-Zag / Bear Crawl Forwards Boxer must travel the distance by alternating 6. Skip 1 Space / Bear Crawl Backwards Boxers shuffle 3x to switch stance locomotive exercises with boxing combos. 7. Hops (both feet) / Sideways Plank 8. Hops (single leg) miss 1 space / Run backwards Swap over boxer and pad holder at each end 9. Hops (single leg) miss 2 spaces / Run backwards and turn around and come back. Repeat so each boxer does 2 rounds: ROUND 4 [6 mins] 150m ROUND 2 [3-4 mins] Combo Round with “Secret Weapon” Skip Shuffle 5 x Travelling Lunges Jab - R Hook Lay out a jump rope in a straight line 4 x Duck - Jab - Cross Jab - Jab - R Hook Shuffle from L to R touching each handle 3 x Broad Jumps Secret Weapon Every 10s to 15s PTI calls out a number 5 Crosses 2 x Jab - Jab - Cross - L hook - R Hook Stop shuffling and punch out the number 1 x Burpee At the end of the round, pick up the rope for Instructor calls out “Secret Weapon” 60s non-stop skipping every 20s to 40s during the round, increasing the frequency towards the end.
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #15
ROUND 1 [6 mins] ROUND 2 [6 mins] ROUND 5 [8 mins] Bodyweight Mini-Circuit Combo Round Death By Shuttle Shuffle
3 rounds of Jab - Jab - Cross + 2 Straight Punches In 30s complete: Jab - Jab - Cross + 4 Straight Punches 30s Ride The Bike Jab - Jab - Cross + 6 Straight Punches 10s of straight punches + run out and back 30s Windmill Pushups Jab - Jab - Cross + 8 Straight Punches 12s of straight punches + run out and back 30s Boxer Yawns : 14s of straight punches + run out and back Work your way up until the round ends 16s of straight punches + run out and back 30s Single Leg Mule Kicks The straight punches must be done fast 18s of straight punches + run out and back 20s of straight punches + run out and back 10m ROUND 3 [12 mins] ROUND 4 [6 mins] : Keep adding 2s of straight punches until boxer Death By Boxing Combo Round combined with Compass Drill fails to make the beep Jab - Cross A) Every 10s: Jab - L Hook - R Hook
L Upper - R - Upper - L - Upper - R - Upper ROUND 6 [4 mins] 4 x Walking Lunges This is a 5 punch combo. Crunch & Punch Note that L Hook follows L Jab Ladder - keep ascending for 2 mins then swap B) Every 10s: Count the rhythm: 1L + 1R 5 Straight Punches 1,2 2L + 2R 1,2,3 5 Squat Jumps : etc.
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #16
ROUND 1 [8 mins] ROUND 3 [8 mins] Ins And Outs Ring-Around 1. Orthodox stance “Step & Slide” Do each combo 3x 2. Southpaw stance “Step & Slide” 3. Orth. Jab Corner 1 4. S/Paw Jab Orth. Stance Jab - Cross - L Upper 5m-10m 5. Orth. Jab - Cross 6. S/Paw. Jab - Cross Corner 2 7. Orth. Jab - Jab - Cross S/Paw. Stance Jab - Cross - R Upper 8. S/Paw. Jab - Jab - Cross Corner 3 Orth. Stance 4 x Hook starting with Left
Corner 4 ROUND 2 [8 mins] S/Paw. Stance 4 x Hook starting with Right Saturation - Pads & Gloves Swap roles every 60s 60s Ride The Bike ROUND 4 [12 mins] ROUND 5 [12 mins] 60s Interweaving Hooks Combo Round with “Combo Accumulator” Thrash Round 60s Duck + Double “Dragon” Punch ROUND 1 2mins Jab - Cross - L Hook (Low Wide) Jab - Jab - Cross 60s Interweaving Uppercuts 1min Roaming Plank ROUND 2 2mins Jab - Cross - Jab - Cross Repeat Jab - Jab - Cross - Cross - L Hook - R Upper Duck - Duck - L Upper - R Upper 1min Roaming Plank
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #17
ROUND 1 [12 mins] ROUND 3 [6 mins] ROUND 6 [~10 mins] Roadwork Combo Round Roadwork
20 x Boxer Yawns Duck - Jab - Cross Beginners : 800m
Jog for 800m as a group..Every 200m, stop and do: Intermediate : 1200m
20 x high Knees Advanced : 1600m
20 x straight punches
ROUND 4 [6 mins] Run together with partner 20 x Boxer Yawns Combo Round Jab - L Upper - R Hook ROUND 2 [6 mins] Fight or Stay Down Shadow Boxing as a group. 2 rounds. Rest for 30s to 60s in between rounds ROUND 5 [6 mins] Combos to use for ‘Fight’: Combo Round ROUND 1: Jab - Cross - L Upper Duck - Jab - Cross - Jab - L Upper - R Hook ROUND 2: Jab - Cross - L Hook - Jab
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #18 ROUND 5 [12 mins] Complex Round
ROUND 1 [6 mins] ROUND 3 [12 mins] 2 straight punches + 2 x ½ squat jumps 4 straight punches + 4 x ½ squat jumps Punch Pyramid Shadow Boxing EMOM Combo Round 6 straight punches + 6 x ½ squat jumps 8 straight punches + 8 x ½ squat jumps 2 x Duck - Jab - Cross + 3 side steps (L) 10 straight punches + 10 x ½ squat jumps Jab - Cross - L Upper - Cross 2 x Duck - Jab - Cross + 3 side steps (R) Count back down to 2 4 x Duck - Jab - Cross + 3 side steps (L) Rounds last 6 minutes. 4 x Duck - Jab - Cross + 3 side steps (R) Straight into: Every minute, on the minute, 6 x Duck - Jab - Cross + 3 side steps (L) Pad holder does 6 fast burpees 2 uppercuts + 2 push ups 6 x Duck - Jab - Cross + 3 side steps (R) 4 uppercuts + 4 push ups 6 uppercuts + 6 push ups : 8 uppercuts + 8 push ups Count all the way up to 20 and back down to 2 ROUND 4 [12 mins] 10 uppercuts + 10 push ups
EMOM Combo Round Count back down to 2 ROUND 2 [6 mins] Straight into Crunch & Punch: Jab - Jab - Cross - Duck - Cross - L Hook - Cross Numbers Drill in Pairs with Pads & Gloves 2 situps + hold for 2 punches “1” = jab Rounds last 6 minutes. 4 situps + hold for 4 punches “2” = Cross 6 situps + hold for 6 punches “3” = Jab, Cross, Hook Every minute, on the minute, 8 situps + hold for 8 punches “4” = Jab, Cross, Hook, Uppercut Pad holder does 6 x 5m shuttle sprints 10 situps + hold for 10 punches
String together numbers such as “1 then a 2”, “1 Count back down to 2 then a 3” or even “1 and a 2 and a 4”. Do all 3 sets consecutively before 5m swapping over
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #19
ROUND 1 [4-5 mins] ROUND 3 [6 mins] ROUND 6 [~20 mins] Skipping Practice Combo Round 100 Down Drill
Pad holder throws a L Jab 100 Punches + 10 burpees ROUND 1: Single unders (basic skipping) Duck/Slip (R) 90 Punches + 9 burpees R Cross - L Hook ROUND 2: 3 hops on Left foot 80 Punches + 8 burpees 3 landing on both feet 3 hops on Right foot 70 Punches + 7 burpees ROUND 4 [6 mins] 60 Punches + 6 burpees ROUND 3: Teaching Double Unders skill: Combo Round 2 x Single under, 1x Double under 50 Punches + 5 burpees Pad holder throws a R Cross 40 Punches + 4 burpees Duck/Slip (L)
L Hook - R Cross 30 Punches + 3 burpees
ROUND 2 [2-3 mins] 20 Punches + 2 burpees Core Activator 10 Punches + 1 burpee ROUND 5 [6 mins]
Progress through the movements at increasing intensity Combo Round Move sideways, forwards and backwards from plank Pad holder calls out the punches as sequences of combos Pad holder throws a L Jab Inchworm up to downward facing dog and back Duck/Slip (R) Boxer counts the punches out loud as she hits them out R Cross - L Hook Examples could be: Pad holder throws a R Cross “4 x Jab - Cross - L Hook” = 12 punches Duck/Slip (L) “10 Interweaving Uppercuts” = 10 punches L Hook - R Cross “3 x Jab - R Upper” = 6 punches
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #20
ROUND 1 [8 mins] ROUND 3 [6 mins] ROUND 5 [18 mins] Gimme 4! Shadow Boxing Combo Round Travelling Circuit Punch Accumulator ROUND 1 4 x Interweaving Hooks Set up 2 cones about 150m apart or pick a 4 x Interweaving Uppers landmark approximately the length of a 4 x Side Step Shuttles 10m 0’00” Jab - Jab - Cross football pitch. ROUND2 4 x Jabs 1’00” Jab - Jab - Cross - L Hook Boxer must travel the distance by alternating 4 x Crosses 2’00” Jab - Jab - Cross - L Hook - R Hook between punches and bear crawls and 4 x 10m Shuttles punching and walking lunges . Swap over boxer and pad holder at each end and turn around and come back. Repeat so each boxer does 2 rounds: 150m ROUND 2 [8 mins] ROUND 4 [6 mins]
Skill Session in Pairs with Pads & Gloves Complex Round 20 Straight Punches Orthodox Stance 10 L Jab } 2 x Jab - Cross - L Hook - R Hook 10m Bear Crawl 10 L Hook } Repeat for 2mins 4 x Jab - Cross - L Hook - R Hook 10 L Upper } 6 x Jab - Cross - L Hook - R Hook 20 Straight Punches 8 x Jab - Cross - L Hook - R Hook Swap Pad holders : 10 Walking Lunges Continue to count up throughout round Southpaw Stance 10 R Jab }
10 R Hook } Repeat for 2mins After each combo is punched: Repeat for 150m 10 R Upper } Boxer runs 3 x 10m shuttles Swap Pad holders Padholder jogs 1 x 10m shuttle
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #21
ROUND 1 [6 mins] ROUND 3 [36 mins] Mini Circuit 6 Station MMA Circuit 1 2 3
3 Rounds of Place a cone or marker 50m away from 30s Ride the Bike the working area. 10m Scorpion Walk (switch legs half way) 6 5 4 30s Duck - Jab - Cross - Jump 180o 10m Bear Crawl
1 Orthodox Stance : Jab - Jab - Cross
2 Run to cone & back / Kneeling Jumps ROUND 2 [6 mins] Combo Round 3 Southpaw Stance : Jab - Jab - Cross
Jab - R Hook - L Hook - Cross 4 Run to cone & back / Medball Height Changes
5 Neutral Stance : Left - Right - Duck - Right - Left - Duck
6 Run to cone & back / Evasion Get Up
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #22
ROUND 1 [6 mins] ROUND 3 [12 mins] ROUND 5 [12 mins] A) Easy Punch Routine Combo Round with “Combo Accumulator” Jump & Punch
ROUND 1 Place 2 cones about 10m to 15m apart. B) Partner Tag Jab - L Upper - R Upper Boxers line up behind one cone and the
padholders behind the other. C) Foot Tag ROUND 2 Boxers make their way over the 10m - 15m D) Fight or Stay Down Jab - L Upper - R Upper - L Hook - Cross - L Hook padholders via a series of broad jumps. Try to bridge the distance with as few jumps as possible. When they reach the padholder, they commence a series of straight punches. ROUND 2 [6 mins] ROUND 4 [6 mins] The number of punches is ten times the number of jumps it takes to reach the Congo Line Complex Round other side. Alternate between : i) Straight Punches Orthodox Stance: ii) Low, Wide, Interweaving Hooks Jab - Cross + 10 Interweaving Hooks ROUND 6 [4 mins] Jab - Jab - Cross + 20 Interweaving Hooks Jab - Jab - Jab - Cross + 30 Interweaving Hooks Punch & Crunch Jab - Jab - Jab - Jab - Cross + 40 Interweaving Hooks 1 Situp + Hold for 1L 1 Situp + Hold for 1R Jab - Jab - Jab - Jab - Jab - Cross + 50 Interweaving Hooks 1 Situp + Hold for 2L 1 Situp + Hold for 2R
1 Situp + Hold for 3L 1 Situp + Hold for 3R Repeat in Southpaw Stance :
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #23
ROUND 1 [8 mins] ROUND 4 [6 mins] ROUND 6 [8 mins] Skip Shuffle Combo Round - Shuffle Around Padholder Tabata Lay out a jump rope in a straight line Jab - Jab - Cross Pad holder (10s) Boxer (20s) Shuffle from L to R touching each handle Shuffle Around to switch stance Every 10s PTI calls out a number Ride the Bike 3 x Cross Jab - Jab - Cross Duck + Switch Stance Stop shuffling and punch out the number 3 x Cross Every 60s, pick up the rope for
60s non-stop skipping ROUND 5 [6 mins] Start very slow and build up intensity Complex Round 2 x Straight Punches 2 x Interweaving Uppers ROUND 7 [8 mins] 2 x Interweaving Hooks ROUND 2 [12 mins] 2 x Shuttle Sprints Tabata Combo Rounds 4 x Straight Punches Pad holder Boxer (20s) ROUND 1 4 x Interweaving Uppers Jab - Cross - L Hook 4 x Interweaving Hooks Count reps Crunch & Punch 4 x Shuttle Sprints ROUND 2 Alternate L & R Jab - Cross - L Hook - R Upper Continue to count up by 2 each time
5m
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #24
ROUND 1 [10 mins] ROUND 3 [Approx. 30 mins] Stations 1 & 2
Roadwork Roadwork Circuit Duck + 4 Interweaving Hooks
Jog for 800m as a group. Place 6 markers around a running track, sports oval or soccer Alternate starting hand each time pitch. Repeat 10 times Every 200m, stop and do: Quickly swap over padholders during the run between stations. 10 x Star Jumps Beginner : 3 laps ( aim for ~60s at each station ) 20 x Straight punches Intermediate : 4 laps ( aim for ~40s at each station ) Stations 3 & 4 Advanced : 5 laps ( aim for ~30s at each station ) L Jab - R Cross Shuffle around pad holder ROUND 2 [6 mins] R Jab - L Cross Numbers Drill - Skill Practice Repeat 10 times
In pairs using pads “1” = jab Stations 5 & 6 “2” = Cross “3” = Jab, Cross, Hook 400m 100 Straight Punches “4” = Jab, Cross, Hook, Uppercut
String together numbers such as “1 then a 2”, “1 then a 3” or even “1 and a 2 and a 4”.
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders
BOOTCAMP BOXING WORKOUT #25 ROUND 5 [12 mins] Complex Round ROUND 1 [6 mins] ROUND 3 [6 mins] 10 straight punches + 1 burpee Agility Ladder Shuttle Shuffle 20 straight punches + 2 burpees 1. High knees / Run Backwards Jab - Jab - R Upper - L Upper 30 straight punches + 3 burpees 2. Hopscotch / Side Steps 40 straight punches + 4 burpees 10m 3. Lateral Steps / Grapevine Do the combo 3 times, then 4. Fast Feet / ‘Step & Slide’ Straight into: 3 x 10m sprints for boxer 5. Zig-Zag / Bear Crawl Forwards 10 interweaving hooks + 10 high knees 6. Skip 1 Space / Bear Crawl Backwards 1 x 10m jog for pad holder 7. Hops (both feet) / Sideways Plank 20 interweaving hooks + 20 high knees 8. Hops (single leg) miss 1 space / Run backwards 30 interweaving hooks + 30 high knees 9. Hops (single leg) miss 2 spaces / Run backwards 40 interweaving hooks + 40 high knees
Straight into:
ROUND 2 [12 mins] ROUND 4 [12 mins] 10 interweaving uppers + 10 push ups Compass Drill Star Drill 20 interweaving uppers + 10 push ups 30 interweaving uppers + 10 push ups Shuffle (‘Step & slide’) around the compass hitting Assign combos to pad holders as 40 interweaving uppers + 10 push ups the combos at each point follows Straight into:
1. Jab - Jab - Cross ROUND 1 10 straight punches + 1 burpee Jab - Cross - L Hook 2. Jab - L Hook - R Hook 20 straight punches + 2 burpees 30 straight punches + 3 burpees ROUND 2 3. Jab - Cross - Jab - Cross 40 straight punches + 4 burpees Jab - Cross - L Hook - R Upper - L Upper Boxers do combo 3x at each padholder before running to the centre and then Do all 4 sets consecutively before out to the next padholder for a different swapping over combo.
Boxer Stretch Routine
Chest Neck Biceps Triceps Lower Back Shoulders