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Boxing circuit training

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    #1

    Boxing circuit training

    I had an idea for a boxing circuit/cardio boxing training and thought i would share it here.

    So i put on a timer for myself and put 10x3minute rounds with one minute rest periods on it. But instead of resting for the one minute i would do some strength training or heart rate raising movements there. And the 3 minutes was shadow boxing,rope jumping or some footwork and coordination training. For the coordination and footwork training i used a tennis ball, i bounced the tennis ball with one hand while constantly moving from a boxing stance.

    So it went like this
    3 minutes of jump rope
    1 minute of front squats with push presses
    3 minutes of shadow boxing
    1 minute of front squats with push presses
    3 minutes of bouncing the tennisball
    1 minute of front squats with push presses
    3 minutes of jump rope
    1 minute of ab work i did mountain climbers with my elbows on the ground and bringing my opposite knee to the opposite elbow
    3 minutes of shadow boxing
    1 minute of ab work
    3 minutes of shadow boxing with constant movement
    1 minute of ab work
    3 minutes of jump rope
    1 minute of just throwing straights and stepping
    3 minutes of shadow boxing
    1 minute of just throwing straights and stepping
    3 minutes of bouncing the tennis ball
    1 minute of just throwing straights and stepping
    For the last round i did a front squat static hold (i didn't complete it went for 2 minutes before i collapsed)
    And after that i did push ups for one minute slowly(4 pushups in one minute more of a static hold)

    I thought it was a good work out and you could do mitt work for the 3 minutes if you have a training partner and i think 15 rounds might be a better amount of round then 10 but it was good with that amount.
    #2
    I do a similar thing where I hit the bag for 3 minutes and do pushups, sit ups, squats, burpeess, etc for the 1 minute rest periods. It seems to work well for overall fitness.

    What is bouncing the tennis ball?

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      #3
      Originally posted by ShoulderRoll View Post
      I do a similar thing where I hit the bag for 3 minutes and do pushups, sit ups, squats, burpeess, etc for the 1 minute rest periods. It seems to work well for overall fitness.

      What is bouncing the tennis ball?
      Yeah it seems like a good workout, and seems good for overall boxing endurance and more

      It's just moving around in a boxing stance while bouncing a tennis ball.
      Last edited by t.n; 06-24-2017, 02:27 PM.

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        #4
        Similiar to mine but I don't mix'em up like others. This is my home routine or when no instructor telling me to do anything:
        Shadow boxing for 5 rounds,
        Bag work if available for 5 rds,
        Stepping/Defense training for 2/3 rds
        Throwing punches with 1kg/2lbs dumbells for 1 rd, (if done nonstop it's like jumping rope for rounds)
        Use the energy whats leftover to end it with either jump rope
        or
        Ab wheel, legs pushes to ceiling, push ups, a few squats.
        Last edited by DinoCop; 06-29-2017, 11:55 AM.

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          #5
          Originally posted by Rovi View Post
          Similiar to mine but I don't mix'em up like others. This is my home routine or when no instructor telling me to do anything:
          Shadow boxing for 5 rounds,
          Bag work if available for 5 rds,
          Stepping/Defense training for 2/3 rds
          Throwing punches with 1kg/2lbs dumbells for 1 rd, (if done nonstop it's like jumping rope for rounds)
          Use the energy whats leftover to end it with either jump rope
          or
          Ab wheel, legs pushes to ceiling, push ups, a few squats.
          That sounds pretty good.
          What are leg pushes to ceiling? Sorry my native language isn't English

          Comment

            #6
            Originally posted by t.n View Post
            That sounds pretty good.
            What are leg pushes to ceiling? Sorry my native language isn't English
            It looks like this


            But I do it a little bit harder, I pull my feet closer to my abs and move them up to the ceiling.
            I do this after the ab wheel, great one. Ab wheel and this one bring 6 packs out
            It's like you have a big rock on your feet and you push it to the ceiling as high as you can, in the end I stand on my lower neck part when fully pushed.
            Last edited by DinoCop; 06-29-2017, 02:18 PM.

            Comment

              #7
              But I do it a little bit harder, I pull my feet closer to my abs and move them up to the ceiling.
              I do this after the ab wheel, great one. Ab wheel and this one bring 6 packs out
              It's like you have a big rock on your feet and you push it to the ceiling as high as you can, in the end I stand on my lower neck part when fully pushed.[/QUOTE]

              Thanks for clearing it up for me! I usually do that with leg raises or i try to rotate my hips from side to side

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