Boxing bag Interval Workout

February 17, 2010

 

Equipment needed:

Boxing Bag

Boxing Gloves

Hand Wraps

Interval Timer

This workout is one I did at home the other night, designed around tabata intervals. For more information on tabata interval training or interval training in general see my previous two posts – https://chelmarchioli.wordpress.com/2010/02/12/tabata-interval-training-sample-workouts/

https://chelmarchioli.wordpress.com/2010/02/12/interval-training-is-the-best-for-fat-loss/

For a quick recap tabata is a form of interval training using the method of 20 seconds of work followed by 10 seconds of rest x 8. This gives you 4 minutes doing any particular exercise you like. Today I’ve used boxing as an example. You can use most types of interval timers but the best I’ve seen is the gymboss application for the iphone.  Best thing about it is that it’s free!! (If you own an iphone)

Round 1:

  • Jab/Cross

Advanced: aim for 20+                           

Intermediate: aim for 15+                          

Beginner: aim for 10+

Round 2:

  • Lead Hook/Rear Hook

Advanced: aim for 20+                           

Intermediate: aim for 15+                          

Beginner: aim for 10+

Round 3:

  • Right Roundhouse Kicks

Advanced: aim for 20+                           

Intermediate: aim for 15+                          

Beginner: aim for 10+

Round 4:

  • Left Roundhouse Kicks

Advanced: aim for 20+                           

Intermediate: aim for 15+                         

Beginner: aim for 10+

Round 5:

  • 3 Punch Timing (use the 4 punches we’ve previously worked on, Jab, Cross, Lead Hook and Rear Hook to create any 3 punch combination you like. If you are a beginner or not so confident punching the bag then pick a set 3 punch combination and stick to that for the entire 4 minutes)

E.g.  Jab, Cross, Lead Hook

Rear Hook, Lead Hook, Cross

Cross, Lead Hook, Rear Hook

Advanced: aim for 20+                           

Intermediate: aim for 15+                          

Beginner: aim for 10+

Round 6:

  • 4 punch timing (use the 4 punches we’ve previously worked on, Jab, Cross, Lead Hook and Rear Hook to create any 4 punch combination you like. If you are a beginner or not so confident punching the bag then pick a set 4 punch combination and stick to that for the entire 4 minutes)

E.g.  Jab, Cross, Lead Hook, Rear Hook

Rear Hook, Lead Hook, Cross, Lead Hook

Jab, Cross, Lead Hook, Cross

Advanced: aim for 20+                           

Intermediate: aim for 15+                          

Beginner: aim for 10+

Round 7: Conditioning Round

  • Push Up + Plank Challenge

 Advanced                   10 push ups

                                    6 seconds plank

                                    9 push ups

                                    6 seconds plank

                                    8 push ups

                                    6 seconds plank

Intermediate:             7 push ups

                                    6 seconds plank

                                    6 push ups

                                    6 seconds plank

Beginner:                    5 push ups

                                   6 seconds plank

                                   4 push ups

                                   6 seconds plank

                                   3 push ups

                                   6 seconds plank

                                  2 push ups

                                  6 seconds plank

                                  1 push up

                                  6 seconds plank

Note: You can either choose push ups from the toes or knees. If doing push ups from the toes your knees shouldn’t touch the ground until you have finished. You can transfer from hands to forearms with out your knees dropping to the floor. This will make it much harder and challenging for you!

Feel Free to choose a number to start on or even try doing this in reverse by starting at 1 and seeing how far you can get.

If this is too easy for you then simply climb your way back up to ten! And yes I mean do it twice!

Have fun!

P.S.  If you want to know more about the benefits of boxing on your health and fitness check out a previous blog entry – https://chelmarchioli.wordpress.com/2009/07/14/the-benefits-of-boxing-for-fitness/

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The Benefits of boxing for fitness

July 14, 2009

I don’t blame people for getting tired of the same old cardio machines when you use them day after day, week after week! It’s always great to try something different. Boxing for fitness adds that extra fun into your workout and also delivers great results.

Here are 5 ways boxing can help you!

1. Increase your fitness levels – boxing is based around high repetitions with rest in between work efforts. It’s a great interval training session and, when done with correct technique, will give your whole body a good workout.

2. Help you achieve your fat loss goals – boxing is great for losing that extra fat. Its high intensity and gets plenty of muscles moving and burning lots of calories. With the right format to your session you will see great results.

3. Increase your muscular tone – punching bags or pads requires your muscles to be working pretty hard throughout the session. If you’ve ever done a one on one boxing session you know the feeling of how hard your arms have to work towards the end of a one minute round of high intensity effort. By losing that bit of extra fat and toning up your muscles through boxing training you’ll soon be seeing the results.

4. Improved coordination and agility – technique is really important in boxing. Once you know the main punches your trainer can combine these punches into combos which can include weaves between certain punches.

5. Reduce stress – we all know when we get really angry we like to hit things or take our frustration out in some way. Boxing is a feel good workout. After a long hard day in the office there isn’t much better than letting it all out and having a fun, solid workout to make you feel great and put everything else behind you.

The best way to get started with boxing for fitness is to ask about it at your gym and get a trainer to take you for a few sessions or join a group boxing class to learn the right technique and good session formats.