BODYWEIGHT D - LEVEL 1

Program: How to Box System

Strength Workout Exercise Set 1 Set 2 Set 3 Set 4
Any type of cardio
Warmup
(5min)
Bodyweight Squats

One Leg Squats

D - Legs Alternate Jump
(Quads/Hams) Lunges
Raised Hip
Hamstring Curls
Lunges
Skipping Workout Exercise Rounds Time Pace Notes
Beginner - 5min
warmup, 3 x 1 min
rounds, 5 min The warmup and cooldown are
cooldown done at a leisurely pace.
Intermediate - 5 min Increase the intensity during the
warmup, 4 x 3 min rounds and rest for 1 min
Skipping
rounds, 5 min inbetween each round. Switch
cooldown up the type of skipping you do.
Advanced - 5 min (Check the site for skipping
warmup, 6 x 3 min demonstrations)
rounds, 5 min
cooldown
Timings are guidelines - adjust to increase/decrease intensity
Beginners: Do 2 Sets, 60-90 sec between sets
*- All sets are to failure Intermediate: Do 3 Sets, 45-60 sec between sets
Advanced: Do 4 Sets, 20-45 sec between sets

SUBSTITUTIONS

Not Able To Do Yet Then Do Don't Have A Then

Bodyweight Squats Chair Squats Workout Mat Use the floor or a folded up blanket

One Leg Squats One Leg Chair Squat Chair Couch, bench

Alternate Jump Single Leg Lunge Skipping Rope Use a step or bounce in place
Lunges

Raised Hip Hamstring

Decrease Incline
Curls

Lunges Partial Lunges

Jump in place and
Skip swing the rope on
your side

NO EXCUSES - STILL THINK YOU HAVE A PROBLEM - THEN ASK FOR A SOLUTION!!

You can find video exercise demonstrations on Commando Boxing (searchable by keyword)

Page 1