Warm up: Skipping – 1minutes 5 push ups- 10 sit ups- 15- squats Skipping – 1minutes 10 push ups- 15 sit ups- 20- squats Skipping – 1minutes 15 push ups- 20 sit ups- 25- squats Shadow boxing- Straights (30seconds) Uppercuts (30 seconds) Double Jab, cross (30 seconds) Jab, cross, left uppercut, right uppercut (30seconds) Combination Round: Emphasise correct technique and boxing stance – Start with basic punches! Jab, cross Jab, cross, jab Jab, cross, jab, right uppercut Power Round: Keep punches in bunches and to a minimum amount per set! Jab, cross, hook, cross Jab, cross, hook, cross, duck, cross Jab, cross, hook, cross, duck, cross, left uppercut, cross Speed Round: Focus more on larger amount of punches with an emphasis on speed! 10 secs (uppercuts) 10 secs (straights) 10 secs (above the head) 10 secs (straights from a sit up position) 20 secs of running sprints Repeat 3 sets (3 minutes) Make sure there is still emphasis on maintaining correct stance, hand and wrist positioning when making contact on the pads. Resistance Round: Now it’s time to target a larger muscle group. Jab, cross, hook, cross 10 uppercuts 1 push ups 2 squats jumps Jab, cross, hook, cross 20 uppercuts 2 push ups4 squats jumps Jab, cross, hook, cross 10 uppercuts 3 push ups 6 squats jumps Jab, cross, hook, cross 10 uppercuts 4 push ups 8 squats jumps Jab, cross, hook, cross 10 uppercuts 5 push ups 10 squats jumps Combinations Round: A more complex combination – Remember to re-iterate proper technique. Jab, cross, slip to the right, cross Jab, cross, slip to the right, slip to the left, hook, cross Jab, cross, slip to the right, slip to the left, hook, cross, duck, cross 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. .