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