Women_Health_and_Fitness_Magazine_October_2016

COMBO4–CRUNCH AND PUNCH

COMBO5-JAB/CROSS&BURPEES/SKIPS

COMBO6-JAB/CROSS

CRUNCH & PUNCH

COMBO 4:The boxer needs to

be in a sit-up position with the

partnerfacingandtoesoverthe

boxer’s toes. The boxer needs to

performasit-upfollowedbya

jab/cross at the top of each sit-

up.Likecombo2,thepunches

need to work up in sets of 2 all

thewayto20andbackdown

to2withjustthe1sit-upupin

between.

• Crunch and punch 2-20-2
  *swap


• (a) 2 sets (b) 1 set

BLOWOUT

COMBO 5: Using the simple jab/cross

combo, the boxer will punch x 50 (jab 1,

cross 2). Once completed, the partner on the

pads will immediately commence skipping

for 100 jump rope repetitions while the

boxer does burpees until the partner has

finished skipping. Repeat continuously for 5

minutes. Swap.

BOXER: Jab/cross x 50 *burpees until

partner has completed skipping

PADS: skips x 100 *continuously for 5

minutes. Swap.

• (a) One 5-minute round each.

BURNOUT

(BOTH WEARING GLOVES)

COMBO 6: The aim of this combination

is to have the arms begging to stop. Set

yourselves up standing and facing each

other, closer to each other than normal.

These punches are designed to be short

and fast. The arms should never be fully

extended with this combo. One after

the other you will throw a jab/cross,

working your way up in 2s (2,4,6,8).

Work together having one partner lead

and the other repeat straight after. Ensure

gloves are held up at your chin the entire

time. Do not drop your hands until you

have finished.

BOXER:Jab/cross 2,4,6,8,10 – FINISH

• *(a) total x 50 (b) total x100

GYM 1

Get some weight behind

your punch – we are

looking for that knock-out!

We will be focusing on

movements that replicate

a pushing-type movement

used when boxing

(extension phase). We will

also encompass all major

movements. Lift as heavy

for each exercise as you can

as this will aid in maximum

power development.

EQUIPMENT

» Local gym

WARM-UP

To ensure your body

is warmed up prior to

hitting weights, perform

each of the exercises in

order continuously.

*Jumping rope is one of

the classic boxing exercises

because it helps build a

lean, strong body, aids

in coordination, agility,

and footwork, and boosts

endurance like nearly no

other exercise does.

JUMP ROPE: TOTAL

OF 8 MINUTES AT

30 SEC/EXERCISE *x

2 rounds

» SKIP, push-ups

» SKIP,

bodyweight squats

» SKIP

mountain climber

» SKIP, jumping lunge

*repeat

TUESDAY JUMP ROPE