Feel the burn this winter with our special Boxing Burner!
With the holidays around the corner, I have put together the perfect workout routine for those wanting to burn extra calories just before the Christmas parties start. This workout can be done anywhere anytime. The structure looks like this:
Warm up
Skipping (speed or K1 rope) 2 rounds x 3 mins
Workout
Shadow boxing – maintain upright position 3 X 3mins
Add weaves and ducks to every 5th or 6th move
Physical prep – either have a push, pull or leg focused circuit
Complete 2 sets of circuits
Abdominal focus – 2 moves until failure
With this abs exercise, I have focused on splitting it by movement (sagittal, frontal or traverse).
Here are a two examples you can try now! Make sure you have space around you and a timer!
Example 1
Warm up – Skipping
2 x 3mins – Rest 30 seconds between sets
Workout
Shadow boxing
Orthodox stance with stance change every 30 seconds:
Jab, jab, cross, front upper, cross & duck
Front hook, back upper, jab, cross, front upper, slip/weave
3 x 3 mins with 1 min rest between each round
Circuit – legs x 2
Split squat 10 (left/right) guard up
Sumo squats 10
Single leg deadlift 10 (left/right)
Walking lunge 2 laps
Repeat for 4 mins
With 1 min 30 seconds rest
Abs (transverse plane)
Standing oblique twists until failure
Alternating woodchop until failure (switch every 10 reps)
Example 2 (Advanced)
Warm up – Skipping
3 x 4mins rounds with 30 seconds rest between: round 1 and 3 focused on height of jump and round 2 and 4 on speed of rope.
Workout
Shadow boxing
Full basic six hand combo and pivot step
4’s with forward and back stepping
Practiced in both stances
3 X 5 mins rounds back to back with 1 minute rest
Circuits – Pull x 3
Inverted row with bar (or table) 10 reps
Bridge on hands – 10 full raises
10 inch worms
Chin up or pull up with bar (or edge of a stairwell or tree) 8 reps
Repeat all moves for 4 mins
1 minute and 30 seconds rest between each set
Abdominal Focus (sagittal)
Crunches until failure
Leg raise with figure of 8’s until failure (switch every 5 reps)
For more information about boxing or training please write a comment below or send me a message.
Till next time,
Ben Lane – Founder of Spartan’s Lane – www.spartanslane.com