Women_Health_and_Fitness_Magazine_October_2016

CARDIO

Although boxing

is primarily an

anaerobic sport,

boxers need to be

able to withstand

and fight for the

duration of the

rounds.

3 KM RUN

The long run is

about getting your

heart rate up and

maintaining it for a

minimum of 20 min.

WEDSNESDAY

THURSDAY BOXING/SKILLS 2

EQUIPMENT
» Partner
» Gloves/pads set each
» Mats
» Stopwatch/clock

ACTIVE WARM-UP
To ensure your body is
warmed up and prepared for
the workout ahead, alternate
between burpees for 30
seconds (round 1) and skipping
for 30 seconds (round 2). Swap
for a total of 10 rounds.

EXERCISES
» SKIP x 30 sec
» BURPEE x 10
*swap

SKILLS

For an extended warm-up we

will be shadow boxing. This

will take us through the skills

and motions needed for the

sessions ahead. In the exercise

order and working with your

partner, perform each for a

total of 10 punches and repeat

for a total of 5 minutes.

EXERCISES

» x10 SINGLE JAB RIGHT

» x10 SINGLE JAB LEFT

» x10 JAB/CROSS

» x10 UPPERCUT RIGHT/LEFT

» x10 HOOK RIGHT/LEFT

*10 punches, repeat for 5

minutes

HOOK RIGHT/LEFT

CIRCUIT – DB BOX

CIRCUIT – DB SIDE BENDS CIRCUIT – SIDE PLANK PULSE

CIRCUIT – PLANK

CIRCUIT – DB PRESS

CIRCUIT – BACK EXTENSION