Workout of the Day Date: Monday, 07 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 Beginner: 1 Intermediate: 1 Advanced: 2 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: 4 min Intermediate: 6 min Advanced: 8 min 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

Footwork Only

Shadowboxing

Footwork and Jab

Use a mirror if possible

Free for all

1s Only

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. Focus on proper technique speed and power will come. Keep your head moving - don't present a target.

1-2s Only

85% Intensity

1-2-3s Only

85% Intensity

Main Workout (Heavybag)

1-2-3B-3s Only

85% Intensity

1-2-1-2-5-2-3s Only

85% Intensity

Free for all

90-100% Intensity

Cuban Workout Crunches Reverse Crunches Left Obliques Right Obliques Total Bodies Bicycles

100% Intensity

Abwork

Beginner: 1 Intermediate: 2 Advanced: 3

Beginner: 1 min x 10 sec Intermediate: 2 min x 20 sec Advanced: 3 min x 30 sec

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

Exercise Standard Pushups Incline Pushups Decline Pushups TRX Chest Flyes A - Chest/Biceps/Abs Dips Close Grip Chin Ups TRX One Arm Curls Crunches Reverse Crunches

PM Workout

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 Standard Pushups Incline Pushups Decline Pushups TRX Chest Flyes Dips Close Grip Chin Ups TRX One Arm Curls

Then Do Knee Pushups Wall Pushups Standard Pushups Rope flyes Bench Dips no substitute rope one arm curls

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

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) 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

Heavybag

Skipping Rope

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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