Workout of the Day Date: Friday, 7 Oct 11 Program: Bodyweight and Boxing AM Workout Boxing Warmup Exercise Rounds

Beginner: 2 Intermediate: 3 Advanced: 5 Beginner: 1 Intermediate: 1 Advanced: 1 Beginner: 1 Intermediate: 1 Advanced: 1 Beginner: 1 Intermediate: 1 Advanced: 2 Beginner: 1 Intermediate: 1 Advanced: 2 Beginner: 1 Intermediate: 1 Advanced: 2 Beginner: 1 Intermediate: 1 Advanced: 2 Beginner: 0 Intermediate: 1 Advanced: 2 Beginner: 0 Intermediate: 1 Advanced: 2 Beginner: 1 Intermediate: 2 Advanced: 3 Time Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 1 min Intermediate: 2 min Advanced: 3 min Beginner: 3 x 10 sec Intermediate: 6 x 10 sec Advanced: 10 x 10 sec Beginner: 3 x 10 sec Intermediate: 6 x 10 sec Advanced: 10 x 10 sec Beginner: 1 min x 10 sec Intermediate: 2 min x 20 sec Advanced: 3 min x 30 sec Pace Notes

Skipping

70-85% Intensity 80-85% Intensity 80-85% Intensity 80-85% Intensity 80-85% Intensity 80-85% Intensity 80-85% Intensity 90-95% Intensity 90-95% Intensity 90-95% Intensity 85% Intensity Tips: Don't remain static, move around the bag and practice your footwork. Move, plant, punch, move, plant, punch, etc. Use the swinging of the bag to force you to move in different directions. Keep your hands up at all times. 90-100% Intensity Focus on proper technique speed and power will come. Keep your head moving - don't present a target.

Footwork Only

Shadowboxing

Footwork and Jab

Use a mirror if possible

Free for all

1s Only

1-2s Only

85% Intensity

1-2-3s Only

85% Intensity

5-2-3s Only Main Workout (Heavybag)

85% Intensity

6-3-2s Only

85% Intensity

Free for all

Beginner: 1 Punch Outs - Speed Intermediate: 1 Advanced: 2 Beginner: 1 Punch Outs - Power Intermediate: 1 Advanced: 2 Crunches Reverse Crunches Beginner: 1 Left Obliques Intermediate: 2 Right Obliques Advanced: 3 Total Bodies Bicycles

100% Intensity

100% Intensity

Abwork

to failure

It's a continuous circuit for the duration of the round. No rest between exercises.

Rest Interval between rounds: Beginner: 1 min Intermediate: 45-50 sec Advanced: 30-40 sec

Legend: 1 - Jab 2 - Straight Right (or Left) 3 - Left (Right) Hook 4 - Right (Left) Hook 5 - Left Uppercut 6 - Right Uppercut 7 - Overhand Right (Left) Set 1 Set 2 Set 3 Set 4

PM Workout

D - Legs (Quads/Hams)

Exercise Bodyweight Squats One Leg Squats TRX Suspended Lunges with Jump TRX Hamstring Curls Lunges

*- All sets are to failure

Timings are guidelines - adjust to increase/decrease intensity Beginners: Do 2 Sets, 60-90 sec between sets Intermediate: Do 3 Sets, 45-60 sec between sets Advanced: Do 4 Sets, 20-45 sec between sets

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Not Able To Do Yet Bodyweight Squats Single Leg Pistol Squats Single Leg Chair Squat -TRX Suspended Lunge with Jump -No TRX - Jumping Lunges TRX Hamstring Curls Lunges Skip

Then Do Chair Squats Single Leg Chair Squat More Bodyweight Squats -TRX Suspended Lunge -Lunges Bodyweight Hamstring Curls Partial Lunges Step Ups

Don't Have A Heavybag

Then Shadowbox, Make a heavybag, use sparring mitts with a partner, very very very gently hit a wall or tree (ensure your hands are protected and it helps to wrap some padding around it) Do Stepups Bodyweight Only

Skipping Rope TRX

Workout Mat

Use the floor or a folded up blanket

Chair Fitness Step

Couch, bench Stairs, bench

NO EXCUSES - STILL THINK YOU HAVE A PROBLEM - THEN ASK FOR A SOLUTION!!
You can find video exercise demonstrations on How to Box at http://how-to-box.com/boxing-videos (searchable by keyword)

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