Boxing Workout
1 - 2 = jab cross
Warm Up:
About 45 seconds straights
10 squats
45 seconds hooks
Jumping jacks
45 seconds uppercuts
Run them to a tree and back – about 20 metres each way
Swap gloves with partner and hopefully by now everyone’s arrived ;))
Circuit 1: 45 seconds boxing
1 – 2 Uppercut, Uppercut
12 Lunges
1 – 2 Uppercut, Uppercut, Right Knee
15 Squats
1 – 2 Uppercut, Uppercut, Right Knee, Left Hook
Stairs
Circuit 2: (all left right combos)
1 – 2 Hook Hook
10 Push Ups
1 – 2 Hook, Hook, Uppercut, Uppercut
30 seconds sit ups
20 Uppercuts Right hand, 20 uppercuts left hand, 10 kicks right leg, 10 kicks left leg
Plank until everyone finished, add an extra 1 seconds and sprint
Circuit 3: - Heavy hands, swing for the fences ;)
Hook, Hook, Uppercut, Uppercut
Bicycle Pedals (lower abs)
Hook, hook, hook, hook, uppercut, uppercut
Hook, hook, hook, hook, uppercut, uppercut, big straight cross to finish
Sprint
Circuit 4: Cardio
10 straights, 4 uppercuts
20 straight, 4 uppercuts
30 straight, 4 uppercuts
40 straights, 4 uppercuts
50 straights, 4 uppercuts
Plank until all caught up
Circuit 5 if time: 2 minute ab round. Choose 2 exercises, 30 seconds each one and repeat!!!
Warm Up:
About 45 seconds straights
10 squats
45 seconds hooks
Jumping jacks
45 seconds uppercuts
Run them to a tree and back – about 20 metres each way
Swap gloves with partner and hopefully by now everyone’s arrived ;))
Circuit 1: 45 seconds boxing
1 – 2 Uppercut, Uppercut
12 Lunges
1 – 2 Uppercut, Uppercut, Right Knee
15 Squats
1 – 2 Uppercut, Uppercut, Right Knee, Left Hook
Stairs
Circuit 2: (all left right combos)
1 – 2 Hook Hook
10 Push Ups
1 – 2 Hook, Hook, Uppercut, Uppercut
30 seconds sit ups
20 Uppercuts Right hand, 20 uppercuts left hand, 10 kicks right leg, 10 kicks left leg
Plank until everyone finished, add an extra 1 seconds and sprint
Circuit 3: - Heavy hands, swing for the fences ;)
Hook, Hook, Uppercut, Uppercut
Bicycle Pedals (lower abs)
Hook, hook, hook, hook, uppercut, uppercut
Hook, hook, hook, hook, uppercut, uppercut, big straight cross to finish
Sprint
Circuit 4: Cardio
10 straights, 4 uppercuts
20 straight, 4 uppercuts
30 straight, 4 uppercuts
40 straights, 4 uppercuts
50 straights, 4 uppercuts
Plank until all caught up
Circuit 5 if time: 2 minute ab round. Choose 2 exercises, 30 seconds each one and repeat!!!
Bootcamp Workout
Partner up so two people will complete each exercise at the same time. There's 7 exercises, so if more than 14 people turn up, add the bikes!
2 x 40 second sets
Stations:
1. TRX Rows (shoulder height with the handles)
2. Kettlebell Swings (8-12kg)
3. 1 Leg Hip Extension with Medicine Ball
4. Theroband Clams (black or blue band) from Squat position
5. Jumping Lunges / Scissor Kicks (get your heart rate up)
6. Dumbbell Curls (5-8kgs)
7. Close Grip Push ups / diamond push ups (aim for the triceps)
Abs BURNER!!
1. Sit Up Twist 30secs
2. Double Crunch 30secs
3. Flat legs on ground Sit Ups (reach for the sky) 30secs
4. V Sits 30 Secs
REST 1 minute; and repeat
Abs Cirxuit 2:
1. Leg Hold 30secs
2. Side Plank 30 seconds each side
Rest 1 minute and repeat
Repeat 1 set of Weights Circuit if you have time!
Voila!
A printed version of each of these will be pinned on the gym wall, patiently waiting for your completion!
Have a great weekend, and please call with any questions,
Sam
2 x 40 second sets
Stations:
1. TRX Rows (shoulder height with the handles)
2. Kettlebell Swings (8-12kg)
3. 1 Leg Hip Extension with Medicine Ball
4. Theroband Clams (black or blue band) from Squat position
5. Jumping Lunges / Scissor Kicks (get your heart rate up)
6. Dumbbell Curls (5-8kgs)
7. Close Grip Push ups / diamond push ups (aim for the triceps)
Abs BURNER!!
1. Sit Up Twist 30secs
2. Double Crunch 30secs
3. Flat legs on ground Sit Ups (reach for the sky) 30secs
4. V Sits 30 Secs
REST 1 minute; and repeat
Abs Cirxuit 2:
1. Leg Hold 30secs
2. Side Plank 30 seconds each side
Rest 1 minute and repeat
Repeat 1 set of Weights Circuit if you have time!
Voila!
A printed version of each of these will be pinned on the gym wall, patiently waiting for your completion!
Have a great weekend, and please call with any questions,
Sam
