Boxing & X-training workout

12 Round Boxing & X-training workout

by Trainer Justin Fitzgerald

2 minute rounds followed by 1 min rest

Warm up: 10 minutes on either bike/treadmill or stepper

Round 1: box & more using combinations

Round 2: seated row 60 sec + chest press 60 sec (drop weight when fatigue sets is, continue pushing out repetitions)

Round 3: (30 sec punching under + 30 sec punching over) x 2

Round 4: get ups + box jumps (lie flat on the floor and stand up, jump onto box)

Round 5: box and move (10 sec hard/20 sec easy) x4

Round 6: 15 crunches + 10 push ups, repeat

Round 7: body shots (rips, hooks, uppercuts) using legs and hip for power (short, hard punches) stand close to punching bag with legs bent

Round 8: (rower 30sec hard + 30 sec easy) x2

Round 9: 10 punches under + 10 punches over, repeat

Round 10: medicine ball trows, 5 left Arm, 5 right Arm, 5 push ups, repeat

Round 11: box and move (15 sec hard / 5 sec rest) x 6

Round 12: 3 kg dumbbells, shadow box, hands up, punch and move

Cool down: stretching

Let us know how you go