Workout of the Day Date: Friday, 04 Nov 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

1-2-5-2-3s Only Main Workout (Heavybag)

85% Intensity

3-6-3-2-1s 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

C - Plyometric Legs

Exercise Squat Jumps Squat Thrusts Bounds Bunny Hops (distance)

Timings are guidelines - adjust to increase/decrease intensity *- All sets are to failure 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 Squat Jumps Squat Thrusts Bounds Bunny Hops

Then Do Bodyweight Squats you can do them you can do them you can do them

Don't Have A Chin Up Bar Dip Stand Bench Workout Mat Chair Fitness Step TRX Dumbbells or weights

Then Use a door frame, tree branch, playground, two chairs and a solid broom (horizontal pullups), rope Use a bench (fit up or down to increase difficulty Chair, couch, step Use the floor or a folded up blanket Couch, bench Stairs, bench Rope (tie loops in each end) rock, sandbag, heavy sack, heavy anything 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 Sandbag, heavy pail, log

Heavybag

Skipping Rope Dumbbells

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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