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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