Boxercise combines high intensity boxing, cardio and circuit training techniques, based on the training concepts of professional boxers. You will get grips with padwork, boxing circuits, and cardio and resistance exercises for a high energy workout that will tone, improve agility and blitz those calories.
Boxercise are often long—at least an hour—to fit in a warm-up, conditioning, and drills. And when preparing for a match, sessions are five or six days a week. Rest is very important, but you need to be able to perform under pressure. The training gets your mind prepared for it, too.
For the past 4 week we have seen the 4 different Boxercise that gets you in lean fighting shape in our previous blogs. Now we are going to discuss the 5th Exercise in this week.
EXERCISE - 5
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Warm-up: |
3 minutes fast jump rope
Rest 30 seconds Repeat 4 times |
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Shadow boxing: |
3 minute round : Work basic jab, cross, and hook punches 30 push-ups as “rest” Repeat 4 times |
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Heavy bag workout: |
3-minute rounds, as follows |
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Round 1: jabs only Rest 30 seconds |
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Round 2: double jab-cross Rest 30 seconds |
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Round 3: jab-cross-hook Rest 30 seconds |
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Round 4: any four punches Rest 30 seconds |
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Round 5: any punch combination, with 180-degree semi-circles around bag between combos Rest 30 seconds |
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Round 6: non-stop punching at 60% of full power. Focus on rotation of the body and using the legs. Rest 30 seconds Then: 20 hard hooks, lead hand 20 hard crosses 40 quality jabs |
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Finisher: |
200 sit-ups 20 pull-ups 40 lunges |
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